Men's Running UK - Special Issue - January 2019

special issue / JANUARY 2019
mensrunninguk.co.uk
TRAINING
SPECIAL
TRAINING SPECIAL / HEADING
2 JANUARY 2019 MENSRUNNINGUK.CO.UK

JANUARY 2018
WELCOME
Search the Internet and there are a million and one quotes about running. But
none ring truer than the great Juma Ikangaa, winner of the 1989 New York
Marathon, who said: “he will to win means nothing without the will to prepare.”
As runners, we know the importance of training. And yet very few of us ever get
it right. Too much here, too little there, not quick enough, not slow enough, not
enough hills, too many hills – the list is endless. And confusing.
At Men’s Running, we’ve always focused on bringing you great training advice from people who
really know what they’re talking about. Whether it’s preparing for a marathon, sharpening up
over 5K or adding variety in to your programme, we’ve brought you the best advice from some of
the best coaches.
So we thought what better way to celebrate than creating this unique training special, packed full
of hints, tips, advice and motivation to take your running to the next level – whatever that might
be. We hope there’s something here for everybody. And remember, fail to prepare, prepare to fail.
We’re not quite sure who said that, but somehow it seems like good advice!
CONTENTS
12
004 A-Z OF RUNNING
28
042 WHAT’S YOUR BODY TYPE? 066 ROWING
69
012 BEST TIME OF YEAR 048 MENTAL TIPS 068 PLYOMETRICS
017 RUN TO HEART-RATE 052 BUGGY RUNNING 070 STAND-UP PADDLEBOARD
022 HIT OR MYTH 054 RUNNING AND ALCOHOL 072 TRAMPOLINING
028 RUN SLOW TO RUN FASTER 058 TEMPO RUNS 074 YOGA
032 TRAINER TECH 062 SPINNING 076 FREELETICS
038 EVERY BREATH YOU TAKE 064 BMF
16
MENSRUNNINGUK.CO.UK JANUARY 2019 3
TRAINING SPECIAL / A-Z OF RUNNING
A TO Z
OF
RUNNING
AN ALPHABET OF 26 ESSENTIAL TIPS TO BOOST PERFORMANCE, IMPROVE
TECHNIQUE AND HELP YOU BECOME A BETTER RUNNER
A NAEROBIC TRAINING
It’s the science behind sprinting
success. Anaerobic exercises are
four steps (out). And on your harder
efforts try three in, three out.”
short, high-intensity workouts where

your body’s demand for oxygen
exceeds energy supply – so it relies
C ARBOHYDRATE
The body’s chief energy source
– classed by its position on a scale
on energy stored in the muscles and called the Glycaemic Index (GI) which
uses them at a high intensity for a gives carbs a score according to its
short period. (Unlike aerobic exercise, effect on the body’s blood-sugar
it’s not dependent on oxygen from or glucose levels. “Many runners
breathing the air). Anaerobic sessions know about carb-loading and pre-
help develop cardio-respiratory race ‘pasta parties’,” says Renee
fitness and build muscle. McGregor, sports nutritionist and
author of Fast Fuel: Food For Running
Try this four-minute (one set) Tabata Success (NourishBooks) but for 5K,
Protocol for high-intensity interval 10K and half marathon distances I
training: 20 seconds of a very high- usually recommend an increase in
intensity exercise (burpees, bike carbs 24-36 hours prior to the event.
sprints etc) 10 seconds of rest Keep hydrating at this time too – it
helps the body story carbs as glucose
B REATHING
“You are supposed to get out of
breath,” insists Julian Goater, former
more efficiently. For marathons and
ultras try to raise your carb intake 72
hours prior to the event.
elite runner, coach and author of
The Art of Running Faster (Human
Kinetics). In order to master the art of
effective breathing Goater suggests
that from time to time, on steady runs,
try challenging your breathing pattern.
“Try sticking to four steps (breathe in),

Words Rob Kemp Photography istockphoto.com

D EHYDRATION
Take a pee and take a peek.
“Urine colour charts are simple tools
to assess your hydration levels,”
explains Nigel Mitchell, sports
scientist and author of Fuelling The
Cycling Revolution (Bloomsbury).
“Your pee should always be clear,
or very slightly tinted yellow – any
darker and you need to drink more
fluids, but be aware that multivitamin
supplements can affect the colour of
your urine.”
E LECTROLYTES
One of the chief ingredients
in our blood, these are salts in our
cells which regulate the body’s water
content. Sweat too much and drink
too much plain water and you risk
diluting the electrolyte make-up in the
blood. “On hot days drink electrolyte
specific drinks, use rehydration salts
from the chemist or check your
energy drinks also contain sodium
(Na) and potassium (K) salts,”
suggests McGregor. or underprontating runner using
software to measure your biometrics.
F ARTLEK
Fast-paced interval sessions,
Fartlek (Swedish for ‘speed-play’)
Analysts may test you in ‘neutral’
running shoes, then ones with
cushioning depending on your needs.
typically last 45-60 mins and feature a Overpronators – usually with low
series of high speed, varied distance arches or flat feet – are at a greater
intervals randomly along the route risk of running injury. Doing a wet
– often running hard between two footprint test at home can be a crude
landmarks, or raising your pace guide to how you pronate.
whenever you hit a hill perhaps. To
add a genuinely unexpected element
to fartlek, run with friends and take it
in turns to call the next fast section.
H EART-RATE ZONES
“Training heart-rate (HR) zones
(using a heart-rate monitor) mean you
can ensure you’re running at the right
G AIT ANALYSIS
A 15-minute treadmill
assessment of your foot strike to tell
pace 100% of the time,” says Graham
Hilditch, personal trainer and author
of Trail Running: From Start To Finish
if you’re a neutral, overpronating (Bloomsbury). The monitor feeds you
data, but this is only accurate if you
know your maximum HR. “Don’t rely
on simple formulas to work that out
though,” warns Hilditch. “Take a Max
HR test to get an accurate figure then
train in the specific HR zones. Then
by looking at the number of beats on
your HR monitor you will be able to
tell if you’re under-pacing and not
overloading the body sufficiently
to increase fitness levels, or else
over-pacing and running the risk of
fatiguing early.”

I TB
Or illotibial band, is a thick fibrous
tissue running down the outside of
the leg from the hip to just below the
knee joint that’s crucial to knee joint
stability and kept loose and effective
by a couple of minutes of specific
exercise. “Use a smooth foam roller
to combat ITB friction,” says Steve
Berkman, sports physiotherapist with
boostphysio.com. “That presents
as pain on the outside of the knee
but just a two-minute session using
a roller with the body weight for
pressure can reduce the stiffness,
loosen tight muscles and improve
flexibility.”
J UREK
Scott Jurek to be precise, the
world-renowned ultramarathon
“TRAINING HEART-RATE champion, author of plant-based diet
book Eat & Run (Bloomsbury) and
ZONES (USING A HEART- origin of such wonderful running
RATE MONITOR) MEAN wisdom as; “Almost every competitive

runner I know goes through a period
YOU CAN ENSURE YOU’RE when he or she feels like quitting – the
RUNNING AT THE RIGHT best way to get your mojo back is to

run free – lose the technology, forget
PACE 100% OF THE TIME” the results – run a route you’ve never
run before, run with someone older or
younger, run in your jeans or with a
dog – run for enjoyment again.” Wise
words.

M ARATHONS
Definitely 26.2 miles you won’t
forget too soon. For race-day tips
we asked someone who’s done more
than their fair share of marathons,
Will Sichel, Buffwear ambassador and
veteran of 101 ultras (winning 18 of
them) for his:
“Stick to your usual tried-and-
K ETONES
A by-product of the body’s
conversion of fat into fuel when
tested breakfast and toilet routine.
“Don’t over-dress at the start,
unless you can very easily discard the
your glycogen (energy giving blood clothing as you’ll be much warmer 30
sugar created from carbohydrate) minutes in.
is depleted. Scientists from the “Adjust any time goals if the
University of Oxford recently weather is going to hot - surrender
developed a drink that encourages the to that and race accordingly, your PB
body to use ketones for fuel during can to wait for another day.”
endurance exercise as an alternative
energy source which, trials suggest*,
can prolong the time it takes before
you bonk.
N IPPLES
As guys we barely notice them
until they start chafing, often from
*Source: ox.ac.uk/news wearing coarse materials close to
the skin when running on cold days.
L ACTIC ACID
Another by-product of energy
production. Once demonised as
“Apply an anti-friction cream on your
nipples prior to exercise,” says Robert
Brown, physiotherapist at The Centre
the cause of all aches and pains it’s for Health and Human Performance
now considered useful if managed (CHHP) chhp.com. “I recommend
correctly (a bit like social media). As Premax (premax.co.uk), it’s multi-
part of your post-run routine you can purpose so can be used elsewhere on
reduce lactic acid side-effects in the the body. Alternatively you can apply
shower by switching from hot to cold good quality medical tape over each
for 60 seconds and repeating five nipple and wear
times. a compression vest.”
A number of studies* suggest that
this will dilate and constrict blood
vessels and so, encourage a flushing
out of waste products so that your
O VERTRAINING
“This can affect our hormones,
stress regulation, nutritional status,
muscles recover quicker. mental state as well as our running,”
*Source: ncbi.nlm.nih.gov/pmc says Dr Rebecca Robinson consultant
in sports and exercise medicine
and GB distance runner. “Signs
include: decreasing tolerance for
the same training load, under-par
performances, tiredness even after
a good sleep, more frequent upper
respiratory tract infections, appetite
or weight changes and digestive
problems. “To combat it keep a
training diary, periodise training and
ensure you get enough sleep. Also get
accustomed
to checking your usual heart rate, if
your resting heart rate is elevated by
more than 10 bpm in the morning, or
you’re not hitting HR zones in efforts,
consider a rest day and review.”

“REGULAR
STRETCHING OF YOUR
CALF MUSCLES AND
PLANTAR FASCIA
WILL HELP PREVENT
PLANTAR FASCIITIS”
P LANTAR FASCIITIS
“One of the most common,
painful conditions in runners I treat,”
says podiatrist Andrew Stanley of the
reboundclinic.co.uk. “The heel area is
affected by a sharp pain, usually the
result of excessive pulling on the strong
band of tissue that links the heel and
forefoot.” Rest and painkillers will treat it
– regular stretching of your calf muscles
and plantar fascia will help prevent it.
Q UADRICEPS
Runners can avoid working
certain muscles when training – the
texting thumb ones for instance – but
the quadriceps will always be active. “As
a result they can become chronically
tighter,” warns Nick Grantham,
trainer and author of The Strength &
Conditioning Bible. “As part of
a training regimen practise hip flexor
and quadriceps stretches; moving into a
lunge position, drop the back knee to the
floor, keep a slight forward lean in the
torso and gently push the front of the
hip on the back leg towards the floor –
feel a stretch of the quads – then repeat
the other side.”
R .I.C.E
The mnemonic used to recall
what to do when a soft-tissue injury
leaves you turning the air blue. Rest,
Ice, Compression and Elevation.
Where we most often get it wrong
is not resting enough, and icing
too much. “Applying an ice pack
wrapped in a towel prevents
over-icing, which can
limit the flow of
healing blood cells
to the affected
area,” warns James
Beckinsale.

U PPER-BODY STRENGTH
Not a running requirement that
immediately springs to mind (unless
you’re looking for one beginning
with the letter ‘U’). “But it improves
running in many ways,” insists Goater.
“Bench presses and chest flyes are
among the exercises that also help
develop lung capacity along with
front crawl swimming.”
V O2 MAX
The speed at which your body’s
oxygen consumption peaks – the
S OCIAL MEDIA
OK it’s not unique to running, but
the growth of pretty much everything
higher your VO2 max is, the fitter you
are. You can incorporate VO2 tests
into your training with a HR monitor
associated with running – from race and doing drills in the range of 85-
sponsorship to sharing your latest run 96% of your HR max – or else speak
route – has a platform on the internet to a coach about doing a VO2 max
these days. Don’t be shy about running drill or a Cooper 12-minute
flagging up DNFs or downsides too; test.
doing so often prompts supportive
morale boosting comments and
empathetic advice. W ARM-UP
“Essential before any run,”
insists Phillip Pearson, GB Masters
T APERING
The art of reducing your
mileage and training volume – if not
triathlete and author of Fit To Run
(crowood.com). “Not only will a low-
intensity warm-up raise the HR and
intensity – in the final weeks before a distribution of blood to the working
marathon, the theory being that with muscles, it also triggers an increase
maybe 20 left to go you really can’t in adrenaline and ATP (adenosine
train to get any better now. triphosphate) – the true ‘fuel’ for
“At this stage you’re training more for muscle contraction.”
feelings than for fitness,” says Julian
Goater. “In that final week include at
least one session where you go hard
at it along with a preparation treat
X -TRAINING
OK, we’ve cheated a bit here.
X marks the spot for cross-training,
like a sports massage to get you in a which means crossing over to others
relaxed and winning frame of mind.” sports or disciplines that can improve
your running stamina, flexibility,
injury prevention and variety. Doing
drills that work the aerobic system
– such as elliptical trainers, WATT-
bikes and water running or swimming
– can be ideal substitutes for a third of
your mileage each week if needs be.
Y ASSO 800S
Want to know what your next
marathon time will be? Well, you
could do worse than follow the tried
and tested Yasso 800 method of

“ZINC
SUPPLEMENTATION IS
A WISE CHOICE FOR
VEGAN ATHLETES”
predicting your finish time. Created by
US runner Bart Yasso it’s an interval
training programme based upon how
long it takes you to run 800m – or 10
intervals of 800m – with recovery
jogs in between each interval. It’s
far from exact but if you run 800m
in four minutes, your predicted
marathon time using this method
would be four hours.
Z INC
An essential micronutrient that
helps support the immune system –
studies show that endurance athletes
can be especially susceptible to
coughs and colds due to the stresses
they put upon their bodies*. “Zinc
supplementation is a wise choice for
vegan athletes especially,” suggest
Renee McGregor. “Those who’d
prefer a more natural approach
should add pumpkin and hemp seeds
to their diet.” Damn useful for men
looking to father future runners too.
* peakendurancesport.com

TRAINING SPECIAL / BEST TIME OF YEAR
GIVE
ME ONE
SEASON
WHETHER YOU’RE A WINTER WARRIOR OR A SUMMER
SPEEDSTER, THE CHANCES ARE YOU PREFER RUNNING
AT A PARTICULAR TIME OF YEAR – BUT WHAT’S THE
SCIENCE BEHIND OUR SEASONAL PREFERENCES?
12 JANUARY 2019
hat’s the best time

of year to run? And “With the longer days we can run
W what’s your favourite more and different routes”
time of year to run?
Chances are your BRIAN SYMONDS IS 70 YEARS OLD AND HAS BEEN
RUNNING FOR 10 YEARS
answers to those two questions
will be the same, but that’s not My club, Wye Valley Runners, meets twice a week and
necessarily right. The fact that you in summer we have more varied running routes in the
enjoy breezing along with the sun countryside and can avoid busy streets. We organise
on your back doesn’t mean summer many other alternative runs from different locations too.
is the best time of year to run, but Plus there are more races in the spring and summer.
neither does plodding along and Recently the Crocodile 8 was particularly enjoyable.
racking up the miles It’s a tough, nearly nine-mile multi-terrain race that
in winter mean that’s the ideal time includes more than 100 steps up hill in the local woods.
for it either. It was very hot this year but I still got a PB and won my
age category.
“There’s a large genetic
Words Michael Donlevy Illustrations istockphoto.com
I ind it harder to motivate myself in the winter,

component, but your preferences
although being a member of a running club does help
are also environmental,” says Andy to overcome this. I just don’t like feeling cold, but I train
Lane, professor of sports psychology consistently all year with club runs two or three times a
at the University of Wolverhampton. week and try to keep a varied race calendar throughout
“If it’s hot every time you run there the year – we’ve travelled to Amsterdam, Budapest,
won’t be any negative connotations. Cologne, Valencia and Lisbon.
That shouldn’t limit anyone, though.
If you don’t like running in the heat
you can learn to do it so you’re not
scared of it.”
“As human beings who evolved
in Africa we’re likely to be best suited
to warm, dry conditions in the low
20s,” says Andy Blow, co-founder of
Precision Hydration (myh2pro.com).
“I guess that would tally with a lot
of us probably enjoying running in
the warmer summer months than in
winter.”
Yet, if true, there’s a paradox.
“Thermoregulation is a huge
impediment to performance in
endurance sports, so hotter weather
tends to result in slower times,” he
adds.
“There’s a lot happening
physiologically in the heat,” says
Mayur Ranchordas, senior lecturer
in sport and exercise nutrition and
physiology at Sheffield Hallam
University. “Your resting heart rate
goes up before you even run, as does
carbohydrate oxidisation, which
means you need more carbs for fuel.
Humidity is
a big factor as well – you sweat,
which is a cooling mechanism, but
then it evaporates so you sweat more,
which raises your core temperature.
All of this makes running in summer
harder.”
Which must mean that those
JANUARY 2019 13
who enjoy running in summer simply on to its fat stores in winter to keep
prefer the sun on their backs. “There’s you warm – that’s a myth. Extreme
good evidence for seasonal variation temperatures either way will increase
in mood,” says Lane. “People feel your metabolism, but we tend to eat
happier in summer – outdoor more in the winter because appetite is
environments and nature associates suppressed in warmer temperatures.”
with good mental health – and this This is also behavioural, says
carries over into running. People Lane. “We eat salad in summer and
feel better, enjoy the exercise more higher-calorie foods in winter, which
and are more likely to feel better also has Christmas in the middle of it.
afterwards. It’s an easier decision Eating less in spring, when we want to
to run on a nice day than in the rain.” lose weight for our summer holidays,
“Extreme cold can be challenging and in the summer when it’s hot isn’t
because it does take a lot longer purely biological.”
to warm up and you may well be There is a logic to all this: build
running in more restrictive clothing,” base fitness with long runs in winter,
Blow adds. “It can also be tough on up the intensity and aim to lose
your respiratory system as very cold weight (if you need to) in spring,
air can potentially damage the lungs work on speed in the summer to get
and airways, so you need to be careful you race ready and in autumn you’re
when going out in very sub-zero allowed to simply enjoy yourself and
temperatures.” recover from a hard nine months. Just
be careful not to slip over on those
SEASONAL VARIATIONS fallen leaves.
The weather can be a cruel mistress, but
you can get your own back by simply NO FIXED DRESS CODE
adapting your goals according to the It doesn’t have to be this way,
time of year. Take that, Mother Nature. however. One thing you may
“For most people it comes down be pleased to know is that your
to the timing of their ‘A’ races,” says preferences aren’t set in stone,
Blow. “The London Marathon is hard and you’re allowed to change your
because you have to put in long hours mind over time. “I’m a convert from
during the winter, in the dark, before summer to winter running,” says
the clocks go forward, yet on the day Pete Flynn of London’s Serpentine
you may face unseasonably warm Running Club. “I was into athletics
weather, which you won’t be prepared and was a fair track runner in my
for. Maybe you’d rather do an autumn youth so preferred summer track
marathon, but that means training in running. I also had a long career
the summer and extreme heat may in the army, so the cold and wet
hamper you in the build-up.” conditions during work meant I
Quite simply, there’s no way longed for running in the warm. But
around this because marathon as I’ve increased my distances to half
training is likely to be drawn out marathons and now marathons, I
across more than one season. But the much prefer winter running. I’ve also
marathon isn’t the only race in the got into fell racing in the winter too,
world, and shorter distances allow and there are far fewer nettles and
you to adapt your training over time. brambles during winter trail runs!”
“Summer is ideal for very fast So while you may be genetically
or explosive work because muscles predisposed to perform better at
are more supple and mobile in
higher temperatures,” says Blow.
a certain time of year, in specific
conditions, you can learn to love
“THE IDEA THAT IT’S
“Longer tempo sessions, hard aerobic running whatever the weather. ‘TOO HOT’ OR ‘TOO
workouts and intervals suit cooler
conditions because thermoregulation
As an example, I hate running
in summer – no matter how well
COLD’ NEEDS TO BE
is more of a barrier to performance.” hydrated I am, I feel as if I’m going CHALLENGED”
Spring and summer are also to melt when the temperature
ideal times to target weight loss, says climbs above around 18°C. Lane
Ranchordas. “Your body doesn’t cling effectively tells me I’m a wuss. “You’ve

“I prefer the cold, the wet and

running in the dark”
PHIL BRADBURN, 42, STARTED RUNNING EIGHT
YEARS AGO AFTER LOSING WEIGHT
I do most of my running either before work, or long runs

at the weekend. That means it’s usually dark and cold
when I do most of my training – and gives me a healthy
dose of the wet stuff! I really struggle in the heat. I tend
to get cramp. I feel uncomfortable. I feel distracted from
running and experiencing the great outdoors. Many of
the races I do are during the typically warmer months
but given that this is Britain, I always keep my fingers
crossed for cold, wet and windy summer weather.
My favourite race so far was the Thames Path 100
miles this April. The whole race went so well for me and
I felt it was the time when training and my tactics went
even better than planned. During these long races you
get to experience everything – the most beautiful things
are dusk and dawn. The sunrise gives you such a boost
and it’s a reminder to get finished before the sun gets
too hot.
During a club run a few weeks ago it was around
20°C and the air was thick with tree pollen. It was just
the most awful run ever. If that had been my first-ever
run I doubt I would have run ever again!

“I love crisp days that encourage

a brisk pace to keep warm”
KEVIN LALLY, 48, HAS RUN ON AND OFF SINCE
COMPETING IN MARATHONS AND ULTRAS WHILE
AT UNIVERSITY
I love the fact that I can really work hard without

overheating. Even in snow or sub-zero temperatures
I like to run in shorts and a t-shirt, and I ind that I can
really push the pace without melting. I also like the fact
that running on slippery surfaces encourages good
posture and balance. The really rough winter weather
is great for running as an adventure – you come back
buzzing from being out in the wild.
I often do the York Brass Monkey half marathon,
traditionally held in mid-January with temps hovering
around zero. I can run lat out without overheating,
although the start can be a challenge – runners huddled
together for warmth like Antarctic penguins.
My best race was at the inaugural 12-hour Hell
On The Humber, which covered laps of the Humber
Bridge between 7pm and 7am. I loved running in a vest
throughout the cool of the night, even though the bridge
was high and exposed. My companion had to stop a
couple of times for clothing, and the ive minutes he lost
was the difference between his second place and my
win.
conditioned these thoughts so need – it makes absolutely no difference

to decondition them,” he says. “You to your core temperature – but it’s
keep heat under control by running a good release and has a massive
slower. You say, ‘It’s hot so this will psychological effect. It’s a placebo
affect my run. Until I’m used to effect, but a positive one.”
exercising in the heat I have to modify Yet while preferences may
my sessions.’ We tend to regulate our change, science doesn’t. “Ultimately,
running by using speed – ‘I want to I think single-digit temperatures
run an x-minute mile’ – but in the heat just below 10°C with low humidity
you need to find a good rhythm and are ideal for fast-paced endurance
then let the weather guide you. We running,” says Blow. “That’s why
can condition people to exercise in marathon runners look for these
different environments and do so with conditions to set world records.”
confidence – and that doesn’t mean For most of us, however, world
you can’t enjoy it along the way.” records aren’t an issue, so we’ll leave
There are other tactics you the final word to coach Martin Yelling:
can employ to “reinterpret your “Any time of the year is a great time
sensations”, as Lane describes it. of the year to run. It’s only people’s
“Visualisation probably doesn’t help preferences that vary.”
much but you can use self talk to Amen to that.
reappraise how you respond. The
idea that it’s ‘too hot’ or ‘too cold’ Thanks to the Serpentine Running
needs to be challenged. Pouring cold Club for providing our case studies.
water over your head also works well For more info on the club visit
when you’re hot. It’s not physiological serpentine.org.uk

TRAINING SPECIAL / RUN TO HEART-RATE
BEAT
DIS
THE HEART-RATE MONITOR
HAS COME A LONG WAY SINCE
THE HUMBLE CHEST STRAP,
BUT IT’S STILL THE METRIC
OF CHOICE FOR MOST
RUNNERS. HERE WE LOOK AT
WHY BEATS PER MINUTES
SHOULD BE AT THE HEART OF
YOUR TRAINING

he reduction of
running tech in both
T size and cost means
ever more people are
getting their hands on
some seriously smart data-recording
devices. While this democratisation
of access is definitely a good thing, it
also means that increasingly specialist
equipment is being marketed as a
necessary purchase for even the most
average of runners. Long a staple
tool for serious athletes, heart-rate
monitors (HRM) allow users to keep
an eye on exactly what their ticker is
up to as they rattle off the miles. But
if your ambitions go no further than
improving your half marathon PB,
why would you consider investing in
one?
“Heart-rate monitoring is the
single most accurate means to
understanding how your body is
responding to exercise and the
activities of daily life,” says Mark
Gorelick, Chief Science Officer at Mio
Global. “The benefit of using heart
rate for training is that it provides
a real-time, continuous, dynamic
representation of your physiological
response to a given exercise
workload. In simpler terms, heart-rate
data tells you exactly how demanding
the exercise is on your body.”
Stuart Hale, a sports coach with
Accelerate Performance Centre,
describes heart rate as your body’s
own rev counter that puts other
metrics in the shade.
“By comparison, speed and
distance are outputs, what our body
does for a given heart rate at a given
time,” he says. “People try to turn it
around the other way. For example
they’ll go and run seven-minute
miles and look at their heart rate as
the outcome but it’s not – rather, the
speed you run and the distance you
cover are the outcomes. Your heart
rate is the real indication of how you
did that day and is therefore a great
tool for ensuring you’re comparing
like-for-like efforts.”
Heart rate is useful because it gives
runners a quantifiable metric with
which to measure their performance
and development. It also suits
coaches (and magazines) as it

“YOU NEED more readily available carbohydrates

to power its efforts, meaning you’ll
TO BE VERY build more muscle. Push on towards
STRONG TO your maximum heart rate and your

muscles will be working anaerobically,
ACTUALLY that is without oxygen, and they’ll
PUSH TO YOUR start burning with lactic acid. Train at

this level and your body will become
MAX HEART more efficient at transporting and
converting lactic acid to glucose.
RATE” These adaptive responses are handily
divided up into four heart-rate zones,
allows them to prescribe training to making it easy to tailor your running
be undertaken in particular zones, to a specific goal.
or intensities. This is effective “I generally divide work into five
because your body works differently zones,” explains Hale. “Level one is
depending on the vigorousness of the for recovery work, where you just
activity undertaken. Using heart rate want to flush your muscles with
allows you to gauge which systems fresh blood and nutrients. It’s totally
it’s likely to be utilising, and in turn aerobic and ideally suited to short
lets users target a particular adaptive runs as pushing distance at this level
response they want to provoke. yields little additional benefit, beyond
building technique. Level two is where
GET IN THE ZONE you start to see aerobic adaptation.
So if you want to lose body fat, At this point you’re conditioning the
fairly sedate exercise is ideally body to produce energy using oxygen
suited. At lower intensities your more efficiently. Level three is the
body generates large amounts of stepping-stone between level two and
its energy from stored fat using a level four. Depending on your degree
process called aerobic respiration. of fitness this is the sort of pace
Increase that effort and your heart you might run a marathon at. Level
works harder, eventually improving four is where you start to transfer to
the efficiency of your cardiovascular anaerobic respiration. It’s about the
system. Work harder still and your sort of pace an experienced runner
body starts switching from fat to might run for a 10K. Level five covers
BODY BEATS HEADPHONES CHEST STRAP

Garmin Jabra Sport Pulse, £135, Wahoo Tickr, £40,
Forerunner jabra.co.uk wahoofitness.com
735XT, £400, Indistinguishable from a pair of A traditional electrocardiogram
garmin.co.uk regular wireless headphones, chest strap paired with clever
Tracking both these cleverly monitor heart Bluetooth 4.0 connectivity. Using
movements via rate via the ear bud. Paired with your phone to capture and record
GPS, and heart a phone-based app, beats per your data you can review the
rate via an optical minute, pace and stats later or have your phone
sensor, Garmin’s distance can all be WRIST read them out live via its speaker
flashy Forerunner also harvests reported directly Mio Fuse, £100, mioglobal.com or a pair of headphones.
a huge range of data including into your ear, along Featuring a discreet optical Good for: maximum accuracy for
information on stride length and with your favorite monitor that works by shining minimum outlay.
ground contact time. Able to tunes and incoming light onto the skin to measure Bad for: slightly less comfy than
function as a stand-alone device, telephone calls. blood flow, this fits the bill of an optical alternatives. No visible
it’ll keep you informed of the zone Good for: music- all-day fitness tracker. Displaying display.
you’re working in, while also loving minimalists. heart rate visually, a vibrating
guiding you through set workouts. Unobtrusive alert will let you know when you
Just about the most advanced monitoring with shift between zones.
training partner you could hope high accuracy. Good for: comfort. Everyday use.
for. Bad for: battery life. Steady efforts. Swimmers.
People who prefer Bad for: sticklers for accuracy.
to run without Interval training.
their phone.

really short, sharp intervals and heart rate for their age group but as it’s being produced. Often pegged as
intensities that are hard to accurately Hale points out most of these have 85% of maximum heart rate, if lactate
gauge effort.” been discredited. “Age-adjusted testing sounds too involved, Hale
But with each human heart being formulas are pretty weak and you’re advises against trying to work out
unique to its user, how should runners better having someone who knows your own maximum beats per minute
go about working out where these what they’re doing help you,” he says. (BPM). “You need to be very strong to
zones occur for them? There are “Ideally we like to lactate test, taking actually push to your maximum heart
plenty of formulas for working this a measurement every few minutes rate and many runners just won’t get
out, many of which are reliant on to look for the inflection point.” This there,” he says. Instead he suggests
knowing your maximum heart rate. is the exercise intensity at which the concentrating on trying to work out
Some runners make an estimate by concentration of lactic acid begins to your BPM that corresponds to zone
subtracting their age from 220, to increase exponentially as the body four. Time to start using that data.
get an idea of the average maximum can no longer remove it as quickly as “Take the output graph for a 10K

run where you were just about able movement and light leaks can cause
to sustain your effort and look for
the flat, steady part,” says Hale. “The
irregular readings. “To combat this,
algorithms are applied to determine
GLOSSARY
average for this section is likely a which part of that change is due to BEATS PER MINUTE (BPM)
good fit for zone four. Zone three is the heart pumping blood, and which How many times your heart beats each minute.
roughly 20 beats below this, and level part is due to arm movement,” says
two is about the point where you can Gorelick. AEROBIC RESPIRATION
still hold a conversation but you’ll be For steady efforts over longer How your body generates energy at lower intensities, using
short of breath, whereas at level one durations this normally works well, oxygen and fat.
you’d be able to natter all day.” meaning if you want a device to help
you stick roughly to your zones over ANAEROBIC RESPIRATION
COVERT MONITORING longer efforts, or get an idea of what How your body generates energy at higher intensities,
Once the preserve of the confirmed your heart rate is doing throughout without oxygen using carbohydrates and producing lactic
running geek, nowadays HRMs can the day, an optical monitor makes acid.
be found in fitness trackers designed a great choice. Conversely, with a
for everyday use. Cleverly, many lag of several seconds they can be LACTIC ACID
of these are able to determine your frustratingly slow to keep up with A product of anaerobic respiration. Causes a burning
zones automatically by harvesting changes in pace. So, if you prize sensation.
information on heart rate, pace instantaneous accuracy, a good old
and distance. Either as stand-alone sweaty chest strap is still the way to go. LACTATE THRESHOLD
devices or paired with a smartphone, The point at which the concentration of lactic acid begins
it’s the promise of instantaneous data LISTEN TO YOUR HEART to increase exponentially. Exercise below this threshold
analysis that Either way, it’s the comfort and and any lactate produced by the muscles is removed by the
is drawing in many new users. wearability provided by optical body without it building up.
“Most apps provide real-time heart- sensors that’s driving the trend for
rate zone alerts and post-workout all-day wear. “Alongside monitoring MAXIMUM HEART RATE
summary information related to the intensity of your workouts, The maximum rate at which your heart is capable of
performance,” says Gorelick, “but the with continuous monitoring we can beating. For many it’s impossible to reach.
athlete must still be knowledgeable provide insights into sleep quality
enough to interpret these results.” and a summary of daily stress and RESTING HEART RATE
Improvements in hardware are also recovery using heart-rate variability,” The rate at which your heart beats when you’re sitting still.
driving uptake. For years a sweaty says Gorelick. It gets lower as you get fitter and can be affected by stress,
chest strap was the only way to easily Hale also sees definite benefits to illness and certain environmental factors.
measure heart rate during exercise, monitoring your heart rate outside of
recording electrical activity in the structured training sessions: “Heart ZONE
heart via electrodes placed on the rate can be an indicator of so many A way of dividing heart rate into different sections with the
skin. Known as electrocardiography, things,” he says. “It can tell you if aim of triggering different adaptive responses by utilising
sweatiness was actually a necessity as you’re ill or if you’re going to be. For different physiological systems.
it allowed the electrodes to conduct the example if you wake up and your BPM
signals to the sensor. By comparison, is five beats above normal you should OPTICAL MONITOR
more recently developed optical ask why. If it’s 10 beats higher you may Optical heart-rate sensors work by shining a light emitting
sensors work by measuring changes in need to ask your doctor why!” diode to illuminates the skin. A corresponding photodiode
the dilation of blood vessels below the It’s certainly pleasing to watch your records the light either transmitted or reflected.
skin. As the heart pumps it causes these resting heart rate drop as you get
to swell and contract as blood passes fitter. Even for the casually interested Electrocardiogram monitor
through on its way around the body. runner, getting acquainted with how A way of recording electrical activity in the heart using
This peak in dilation corresponds to your heart works can be rewarding. electrodes placed against the skin, usually in the form of a
each heart beat. Optical sensors work Fitted to more conscientious students, chest strap.
by shining a light emitting diode onto a HRM can furnish them with the
the skin while another diode records tools needed to stick to a structured Fitness tracker
the light training programme that targets Devices that monitor activity through the day. Also often
reflected. The subtle changes in light different adaptive responses. include pedometers and rep counters.
returned during each heart-beat cycle Whatever type of runner you
can then be used to calculate heart rate. are, if you want to get a better
Yet while this method is accurate in understanding of what your body is
static situations, like sitting down with up to when you’re on the move, it
your GP, in a sports setting where the definitely pays to listen to your
monitor is worn relatively loosely, heart.

TRAINING SPECIAL / HIT OR MYTH
HIT OR
Jim Pate, CPEX Lab Manager at The
Centre of Health & Human Performance
(CHHP), CHHP.com.
Professor Cathy Speed, Consultant in
Rheumatology, Sport & Exercise Medici
at Progress – part of Spire Cambridge Le
Hospital.
MYTH?
FROM HITTING THE WALL TO CARB-LOADING,
WE DEBUNK RUNNING’S BIGGEST MYTHS
IF YOU WANT TO BURN FAT, survival. As a result it doesn’t make

RUN ON AN EMPTY STOMACH... evolutionary sense that running
MYTH! barefoot would increase risk of
JP: It’s true that when humans are injury as it would be detrimental to
in a ‘starved’ state, their primary survival. So at worst, barefoot running
fuel source is fat at rest. But for fat- shouldn’t hurt you as your legs and
burning, exercising at lower intensity feet are evolutionarily designed to run
is what really works. The body barefoot.
makes use of fat, then as intensity is But to claim that a more natural
increased we begin to shift towards barefoot/forefoot gait means less
carbohydrate metabolism. Eventually, injuries isn’t true either. Our ancestors
carbs become the dominant fuel were running barefoot from the
source. So really it is more like ‘if moment they learned to walk and
you want to burn fat, run slow’ – the modern humans put shoes on their
problem being that low intensities of feet when they can walk. Don’t get
exercise have a low rate of energy me wrong, shoes are great. They
consumption. That means you are protect your feet from the ground and
going to need a long time to burn some are designed to compensate for
significant amounts of fat at low strength and gait shortfalls.
intensity. Ideally, you want to increase So taking up running barefoot,
the rate of consumption which after years of walking and running
means you need to run faster/harder. in shoes, means that you are not
By improving your running fitness protected as well from the forces
and overall running performance, you introduced into your feet and legs.
will improve the speed at which your Nor have you had the build-up
body can exercise while still burning of conditioning required to allow
fat and thereby improve the rate of you to barefoot run without injury
fat consumption. (developed through years of shoeless
activity).
BAREFOOT RUNNING CUTS If you are thinking about trying it
INJURY RISK... MYTH! out, a gradual transition is the best
JP: Barefoot/minimalist shoe running way forward. Take time to experiment
has become popular in recent on your journey from supportive to
years – based upon the premise minimalist, and introduce barefoot/
that humans were originally unshod forefoot running in short, spaced-out
and dependent upon running for intervals.
22 JANUARY 2019
ine
ea
JANUARY 2019 23
24 JANUARY 2019
CORE EXERCISES IMPROVE YOU CAN BE THE WRONG BUILD

RUNNING ECONOMY... HIT! FOR RUNNING... MYTH!
JP: Stop the energy leaks. More core JP: Some builds are better for it than
strength and stability result in more others but everyone should be able
effective transfer of energy from to run. The biggest obstacle in most
muscular contraction to locomotion. cases is not a person’s ‘build’ but
Poor core strength means instability rather their state of conditioning and
or ‘wiggle’ and means that energy is fitness.
lost and greater inefficiency.
ALL RUNNERS DEVELOP JOINT
STRENGTH TRAINING RUINS PROBLEMS... MYTH!
RUNNERS... MYTH! JP: Not all runners develop
CS: Strength training is a vital joint problems, but here is a
component of running – but make comprehensive list of reasons
sure you strengthen the major muscle you might be susceptible: poor
groups, the upper and lower limbs, biomechanics; being overweight;
as well as your core, three times per significant abrupt changes in training
week. That’s different to ‘bulking up load; poorly structured training
‘, which is counterproductive. Good sessions; lack of strength; underlying
functional strength training and issues; neglect of minor injuries and
conditioning as well as core strength pushing through when injured; and
and stability will improve muscular failing to address deficiencies.
performance and are crucial to
running at faster speeds. CARB LOADING IS THE KEY TO
SUCCESS... HIT!
IMPACT SPORTS WILL KNACKER CS: Adequate carbs are vital to
YOUR KNEES... MYTH! endurance exercise and recovery.
JP: Impact sports are more likely to Extra loading the night before or
damage your knees but, by nature, the few days before a race can suit
as previously discussed humans are some - certainly test it beforehand to
designed to lead active lives and see if it suits you. The key is the type
that activity should not wreck your of carbohydrate, ideally low on the
knees otherwise in the past you Glycaemic Index score, so a whole-
would not have made it very far. Poor wheat pasta or brown rice with grilled
conditioning, biomechanics, abrupt chicken dish will provide the drip-feed
changes in training load and accidents of carbs you need when loading – as
knacker knees. Impact is an important opposed to High GI or poor quality
stimulus for bone growth and density ones.
increase.
LACTIC ACID IS MY FRIEND...

HIT!
JP: During training definitely! During
an event, not so friendly. Lactic acid
production occurs at higher intensity
exercise, so during training this is a
good thing because you are pushing
yourself hard. In an event, lactic acid
production signifies that exercise time
is finite and the further above the
threshold for lactate production, the
shorter the time to failure. This is one
of the reasons pacing is so important.
The ‘lactic acid’ is really just H+
that is given off during anaerobic
metabolism. Lactate itself can be used
as an energy substrate but must be
converted back to a more usable form.
JANUARY 2019 25
HITTING ‘THE WALL’ IS stretches briefly if you wish as you

INEVITABLE... MYTH! warm up, then cool down after a run
JP: ‘The Wall’ could be a number with a light jog and a stretch to finish.
of things related to long duration
of exercise. In most cases, it would SALT CURES MUSCLE CRAMPS...
seem to be related HIT!
to fatigue and under fueling – if you CS: Indeed it does, but please don’t
run yourself out of carbohydrate in forget to hydrate too. Ideally use
your system, you must rely on your a solution that includes salts in its
fat mass for energy. make-up, rather than just adding the
As fat can only be effectively table type. Salt is only really needed
used at relatively low intensities of in endurance events lasting longer
exercise, the wall is most likely going than an hour. For shorter distances,
to be caused by a lack of carbs at an most western diets usually provide
exercise intensity too much for your more than enough. Taking on isotonic
body to use fat as fuel. If you want drinks and alternating them with water
to go faster, you need to burn some will restore what’s needed without
carbohydrate along with the fat. upsetting your digestive system - after
Solution: increase carb intake the race it depends on the heat and
throughout the event. Start early distance and state of dehydration but
to prevent depletion and maintain you may want to top up on the isotonic
energy throughout. There are other drinks. If you’re very dehydrated then
possible reasons for hitting the wall, even a dioralyte is good.
but we have used under fueling
as an example. If you hit the wall TOO MUCH RUNNING IS BAD
it is because something is lacking FOR YOUR HEART... MYTH!
somewhere and the system has CS: Your heart is a muscle so it is
broken down – whether it’s poor great to work it. Only in extreme
conditioning, hydration, fueling, etc. circumstances, such as extreme heat
and ultra-endurance events or if you
A GOOD LONG STRETCH IS have an illness is there a heightened
ESSENTIAL... MYTH! risk. If there’s a family history, have a
CS: A gentle warm-up with light check up with a GP or cardiologist
jogging, gradually increasing speed – although underlying issues aren’t
and stride, is good. Stop to hold some always easy to identify.
26 JANUARY 2019
JANUARY 2019 27
TRAINING SPECIAL / RUN SLOW TO RUN FASTER
SLOW
DOWN
TO
SPEED
UP
HIGH-INTENSITY INTERVAL TRAINING IS ALL THE
RAGE BUT, SAYS DAMIAN HALL, MOST RUNNERS
WOULD ACTUALLY BENEFIT FROM MORE LOW-
INTENSITY RUNNING
28 JANUARY 2019
hy should I practise almost limitless, whereas glycogen

running slow?” from carbohydrates runs out after
W legendary distance 90 minutes or so. If your body is
runner Emil Zátopek fat-adapted, you’re much more
is meant to have comfortable when you run out of
said. “I already know how to run glycogen stores – which during a
slow. I want to learn to run fast.” marathon often means hitting the
But the Czech Locomotive was one dreaded ‘wall’. But you also become
of a kind, a superman, hardly a more economical with fuel overall.”
standard runner like the rest of us. Even the skinniest runners can
run comfortably for hours, without
THE EXPERT On this, Zátopek may well have
been wrong. “Most of the people extra fuel, once they become fat-
Marcus Scotney (marcusscotney. I coach come to me to run faster,” adapted.
com, @MarcusScotney) has says GB international ultrarunner “Slow running builds strong
a marathon PB of 2:32, has and coach Marcus Scotney. foundations for the runner, whereas
represented Great Britain in the 100K “I tell them to run slower. fast work undoes a lot of that good
World Championships and recently “I think a lot people believe work. For example, when you run
won the inaugural 400K Cape Wrath that to become a better or faster fast, you’re destroying muscle
Ultra. He’s also a sports therapist runner they have to always be capillaries. Plus you’re pushing
and part of the experienced coaching running fast and hard – at tempo yourself closer to injury.”
team at Sheffield’s Accelerate pace or anaerobically,” says Marcus, It’s not that we should never
Performance Centre who won the inaugural 400K Cape run fast – we wouldn’t after all be
(accelerateuk.com). Wrath Ultra in June. “But training very, er, fast if we neglected speed
constantly at tempo pace tends to work all together. But according to
lead to injuries.” the traditional periodisation model
That’s because the body isn’t for a marathon or ultramarathon
getting the opportunity to rest and training programme, runners should
develop aerobically. “My clients concentrate on building base
are usually reluctant to spend endurance first. Which means lots
more time running slowly, but they of easy runs. “This also strengthens
always get faster because of it. muscles,” says Marcus. “We
Almost everyone could benefit from recover quicker from easy runs as
running more slowly.” well, meaning we aren’t tired for
Slow running has at least several days post-long run. Slow
three key benefits. Firstly, it aids running also has the benefit of
the growth of capillaries, which massively improving your general
means more oxygen creation. “Slow cardiovascular fitness.”
running promotes greater capillary At the beginning of their
density, so oxygen can move to the running season, Marcus has his
cells of your exercising muscles clients do six weeks of low-intensity
quicker – making you more efficient running – and nothing else. “After
physiologically,” says Marcus. about six weeks of slow running,
Secondly, it promotes both the runner would introduce a
more and bigger mitochondria to mixture of faster running (in heart-
develop in your cells. “Mitochondria rate zones three to five) to improve
are like mini power stations,” says speed and stamina.”
Marcus. “These are where the A heart-rate monitor (HRM)
Photography Laurence Crossman-Emms
energy in fat and glycogen gets is a great way to ensure easy runs
turned into an energy source your really are easy.Only data from our
body uses to run. The bigger, more heart rate can reliably tell us how
powerful and plentiful these are, the hard we’re working. If we rely
more efficient your physiology can on guesswork, numerous factors
be when you run.” influence our estimations: the
Thirdly, slow running also weather, terrain, tiredness, work
aids fat adaptation. “Running at or family stresses. Those instances
an easy pace teaches your body and others conspire to give us false
to burn fat instead of glycogen for information about how hard we’re
fuel,” says Marcus. “Body fat is really running.
JANUARY 2019 29
“With a HRM, you can clearly

see how hard you are working,”
says Marcus.
“A HRM will show you that. And
show when we were in danger
of overtraining.” Each training “RUNNING
run would be done in a specific
heart-rate zone – there are usually
SLOWER
between one and five zones HAS ALLOWED
stipulated – sometimes switching
between them during a session.
ME TO
Using a HRM has INCREASE MY
revolutionised Marcus’ running.
“I took 20 minutes off my 100K
TRAINING LOAD
PB in 2015, running 6:56:13 at WITHOUT
the World 100K Championships
in Winschoten,” he says, “and I
GETTING
have been able to increase my INJURED”
training load and not get injured.”
And then in June he won the 400K
Cape Wrath Ultra. Again he trained
using the same method. Patiently
running in lower heart-rate zones,
watching his aerobic fitness slowly
grow and grow, until running
below his lactic threshold became
a fast pace.
This writer has also tried
Marcus’ approach. All I did for
the first six weeks was run slowly. SLOW LOVE
“How would that improve my The best way to ensure you’re
running?” I thought. “Anyone can running slowly is to train with a
run slowly.” But a lactate test at heart-rate monitor (HRM). And
Accelerate UK in Sheffield had the best way to train with a HRM
shown I ran too much at a medium accurately is to know your lactic
pace, which offers little to no threshold and lactic turnpoint.
improvements. Your threshold is when the body
At first it was difficult keeping stops using lactate as a fuel
my runs as slow as Marcus efficiently and starts to flood the
stipulated. I kept asking him for blood stream. This isn’t as bad
tougher, faster sessions – hills and as it sounds, but does mark your
intervals – but, just like Yoda, he lactate or anaerobic threshold.
kept telling me to be patient and Your lactic turnpoint is a pace
trust in the approach. But after just that’s unsustainable for a long
three weeks of training, impatience period. Like most things, you
got the better of me and – against can find rough guides to this
his orders – I raced on the internet, but the most
a local half marathon. And won it. accurate way is with a coach
There were no Kenyans or running centre who can do a
present, only 100 or so runners lactic threshold test. With that
pounding along winding Cotswold information, a coach can divide
Photography istockphoto.com
B-roads in the rain. But I’d never up four heart rate zones. For
won a half marathon before. It was me, Level 1 was initially 143bpm
a revelation. Three weeks later and below – but the levels are
I ran a PB by 10 minutes at the expected to change as you get
London Marathon. Running slower fitter.
– and controlling that pace with an
HRM – had made me faster.

3 LOW-
INTENSITY
SESSIONS
1. LEVEL 1 WORKOUT
Try and run for 40 minutes,
staying in Level 1 and below – for
most people that’s 140bpm and
under. It feels frustratingly slow
and takes discipline to do. But at
that pace, only good things are
happening.
2. LEVEL 1 LONG RUN

Now try and do that for two
hours, on your weekly long run –
this time
it really will be a long, slow run,
rather than the mid-paced waste
of a session it can be for many
of us. This will build aerobic
efficiency.
3. LEVEL 1/LEVEL 2 MIX

Mix it up with a 20-minute warm
up in approximately Level 1, then
do 20 minutes in approx Level 2
(around 140-150bpm for most),
finishing off with another
20 minutes in Level 1. Level
two further enhances aerobic
efficiency, but also strengthens
ligaments.

TRAINING SPECIAL / TRAINER TECH
TRAINER
TECH
CAN WHAT YOU WEAR ON YOUR FEET REALLY MAKE
YOU A MORE EFFICIENT RUNNER? MR INVESTIGATES
he fantasy of lacing high tech in fact that the brand claim

on shoes that impart they boost running efficiency by a
T superhuman abilities huge 4% versus their next fastest
isn’t a new one. The models. At elite level that’s easily the
sandals worn by difference between being an also-ran
Hermes, messenger of the Greek and a podium contender.
gods, were known as talaria. Originally
described as made of gold and AN UNFAIR ADVANTAGE?
allowing the wearer to run swiftly as a At the heart of the Zoom Vaporfly’s
bird, it’s only in later retellings of greek design is an internal carbon fibre spar
myth that they gain literal wings. that supposedly helps boost the energy
Several thousand years later recovered from each stride, allowing it
another Greek innovation, the to be added to the next. Published last
marathon, is still helping drive the year, a patent application from Nike
quest for footwear that might allow covering similar technology illuminates
us to push beyond the limits of how this might be achieved.
what’s possible solely through the ‘As a result of ground contact
application of muscle and bone. during running, the joints in a
During Nike’s recent and highly person’s foot undergo an extension
choreographed sub-two-hour controlled by the muscle-tendons.
project, Eliud Kipchoge’s became the Associated with this extension is
fastest man ever over the marathon mechanical energy expenditure at the
Words Joseph Delves Photography istockphoto.com
distance. Somewhat less romantic joint. In conventional footwear, little

than the feathered appendages on to none of this energy is recovered
Herme’s slippers, his shoes were to contribute back to ongoing
controversially fitted with carbon fiber movement. Reducing this expenditure
springs designed to help propel him and improving energy recovery can
forwards. potentially improve efficiency.’
Created as part of a project Nike’s patent allows for a spring
that drew on expertise from a vast plate buried within the sole. This
range of fields to examine every both stiffens the shoe, preventing the
conceivable aspect of the attempt; toes from bending, while also helping
from the ideal climatic conditions, to recover the energy expended as the
the genetic makeup of the runners, runner’s foot flexes as it comes into
Nike’s Zoom Vaporfly shoes are likely contact with the ground. So far so
the most high tech ever created. So echnical.
32 JANUARY 2019
JANUARY 2019 33
“STICK KIPCHOGE IN SOME FAST-TRACK TO

WELLIES AND HE’D STILL RUN THE FUTURE
FASTER THAN ME”
We gaze into our crystal ball to see how
Currently, whether such a design Usain Bolt is basically a sheet of the humble running shoe will evolve over
would be considered legal by the carbon with laces on top. It ensures the coming years
International Association of Athletics every bit of power generated is
Federations (IAAF) is up for debate. driven straight into the ground. By BOUNCING SOLES
Their rules state quite clearly: comparison, on the road, even a Most shoes currently use ethylene-
‘Athletes may compete barefoot stripped-back racing flat will offer vinyl acetate (EVA) cellular foam soles.
or with footwear. The purpose of some degree of impact protection. This suits those designed to absorbed
shoes for competition is to give Weight is also a huge factor in what impacts. However, for a more energised
protection, stability and a firm grip makes a shoe feel fast. Beyond this, and bouncy feeling, polyurethane works
on the ground. Such shoes, however, both the materials employed, and the better. This style of sole hasn’t been
must not be constructed so as to way in which they’re constructed, around long so there’s still plenty of
give an athlete any unfair additional have a significant role to play. development going on.
assistance, including by incorporating This is because how a shoe
technology which will give the wearer absorbs, or returns, the energy CARBON FIBRE
any unfair advantage.’ generated when it strikes the ground Currently extortionately expensive to
But how do you define ‘unfair has a bearing on how efficient it is. produce, carbon fibre plates, used to
advantage’? No shoe company has stiffen the shoe, tune its characteristics
ever described the foam used to CAPTURE AND RETURN and increase its ability to return energy
create their shoe’s midsoles as ‘about Most runners land on the heel, from each stride are only found in the
as good as running barefoot, but and push off through the midsole. most expensive models. Like Nike’s pro
certainly not any better.’ All running “Connecting these two sections allows only Zoom VaporFly Elite. They’re getting
shoes are therefore sold on the basis energy from the initial impact to be cheaper though.
that they’ll provide at least a small channeled down the shoe, providing
amount of benefit. So perhaps now the calf muscles with a boost on the CIRCULAR KNITTING
is a good time to consider what, at return phase,” says Wales. “If you The uppers of most shoes are usually
its most basic, is the purpose of a can achieve that you’re automatically made of different pieces of mesh and
running shoe? making the shoe more efficient.” eyelets, which are bonded or stitched
This is done by tuning the shape together. The cleverest makers now
SOLE TRADER of a shoe so as to force the energy produce this section in one tubular piece,
“At its most fundamental a running generated by the strike phase through reducing weight and irritating joints while
shoe protects you from the ground,” a narrower area. Using a narrower allowing for more complex and closely
explains Steve Wales, Managing midfoot section that expands into fitting shapes.
Technical Representative at Brooks a wider forefoot has the effect of
Running. “People run for different concentrating the force as it travels DATA ANALYSIS
reasons. The second purpose the length of the shoe, meaning less is When designing and testing a shoe, the
of a shoe is therefore to provide dissipated along the way. The second ability to understand the way it’s affecting
an experience that meets their way to boost the energy returned the wearer can be a complicated
expectations. Ultimately it’s the is to use a material designed to be business. Improvements in data capture
runner that makes a shoe fast. You springier and bouncier. “This is by and big data analysis are allowing the
could stick Kipchoge in a pair of far the easiest way to increase the biggest companies to move closer to
wellies and he’d still run faster than efficiency of a shoe,” explains Wales. quantifying the properties of their trainers.
me.” “And you can measure it quite easily
However, there are components in a lab.” WEIGHT
that can work with the body to help It’s for this reason that the cloud- Developments in the manufacture of both
it be perform more efficiently. “You like ride provided by the most deeply soles and uppers are combining to drive
do this by ensuring that as much of padded shoes tends to render them down the overall weight of your kicks. It’s
the energy expended by the runner comparatively inefficient, due to both now possible to find fully cushioned shoes
goes into propelling them forward as the power generated by the foot strike weighing below 200 grams. Considering
possible. That’s what makes the shoe being absorbed rather than returned, every 100 grams can increase aerobic
as fast as the wearer can be” says and the fact that flexing such a dense demand by 1% this is definitely good
Wales. mass of material itself requires news.
A track spike worn by a sprinter like additional energy.
34 JANUARY 2019
JANUARY 2019 35
36 JANUARY 2019
“EVERYONE’S PHYSIOLOGY
WILL INTERACT WITH A SHOE
DIFFERENTLY”
Instead of the standard Ethylene- level of energy return. So essentially
vinyl acetate (EVA) more rigid and performance increasing springiness,
springier materials like Polyurethane, but from foam, not a rigid spring.
that can be made into thinner soles, For non-sponsored athletes who
tend to make faster shoes. get to choose which shoes they strap
Of course there’s a big difference on, yet don’t have the facilities to
between measuring the amount of conduct their own lab testing, the
mechanical energy returned by a good news is that in the end what
shoe strapped to a test rig, and one feels best is likely to be what’s most
laced to the feet of a living, breathing efficient for them.
runner. “The human aspect creates
so many variables. Everyone’s SHOES FOR RUNNERS
physiology will interact with a shoe “Simply put, what feels fast is the
differently. Even using the same brain telling you that the shoe
runner and testing them a couple requires little effort to accomplish
of minutes apart can yield different each stride,” says Wales.
results,” says Wales. If the brain recognises that the
foot is transitioning through the initial
JUST HOW MUCH QUICKER? impact, into the roll through and then
That’s partly why it’s possible to the press off phase with minimal
view any quantifiable claim to hindrance then the shoe will feel
increase a runner’s efficiency as just fast. “This is the case whether you’re
so much marketing bumpf. Splitting running four minute miles or twelve
the difference between Kipchoge’s minute miles”.
previous personal best, and the Simultaneously it’s important to
2:00:25 he ran for Nike’s sub-two-hour realise shock absorbtion and comfort
project only allows for a couple of aren’t necessarily interchangeable.
percentage points worth of increased “What feels comfortable is the
efficiency. And that’s before taking brain’s internal gait analysis telling
into account all of the other ways in you that everything is functioning
which the attempt was researched, efficiently, that everything is lined up
aided and micromanaged. There’s correctly” explains Wales. For some
also the slightly slippery relationship runners that feeling might come from
between the terms ‘running a big squishy shoe, while for others it
efficiency’ and ‘running speed’. can be the exact opposite.”
While it suits shoe makers to “For runners whose bodies are
come up with a technological reason conditioned to want that kind of
for their athletes’ superhuman efficient energy return, that’s what’s
performances, in all likelihood the going to register as comfortable for
question of who is the world’s fastest them.”
runner will be settled by physiology, So if your body is capable of
training and tactics, not footwear. producing a world-beating run
In fact Nike’s controversial carbon then it’ll probably feel at home
fibre spring plates aren’t even new. in the fastest shoes. And thanks
Their great rival Adidas experimented to the rivalries between the big
with something similar almost manufacturers these are now
20 years ago. Yet for their fastest more efficient than ever. However,
marathon runners the German band conversely there’s definitely nothing
is sticking with a more traditional, to be gained from cramming your
and less controversial, polyurethane trotters into the wrong shoes, no
foam-only sole. Dubbed ‘Boost Light’ matter how much quicker they might
they claim it has an industry-leading promise to make you.
JANUARY 2019 37
TRAINING SPECIAL / EVERY BREATH YOU TAKE
38 JANUARY 2019
BREATH
AFTER
BREATH
HOW A REVOLUTIONARY NEW APPROACH TO BETTER BREATHING COULD
TAKE YOUR RUNNING TO A WHOLE NEW LEVEL
atrick McKeown is in demand. and performance,” he adds. The claims are (graycaws.uk). “It can sound a little woolly at
The bestselling author and enough to take your breath away – which, in first but this mindful approach to focusing on
P instructor, who’s influenced theory, is kind of what you have to do. CO2 tolerance and better breathing practice
Olympic athletes and NFL works for a lot of runners.”
players on re-educating the COMING UP FOR AIR You need a little patience to adopt the
body’s respiratory system, has a flight to To give yourself an oxygen advantage, key principles – increasing nasal breathing,
catch; and a conference in Prague to attend; McKeown first advises runners to take a reducing mouth breathing – but Caws insists
and a presentation to give; and then a BOLT test (Body Oxygen Level Test – see that in a short time you will find yourself
training session back in London to return for. panel) – holding their breath only until the improving pace and speed whilst also using
It’s enough to make anyone breathless…but body responds to the lack of air and you get air more effectively. “And runners who adopt
he isn’t. an urge to release carbon dioxide (CO2) and this method experience less sleep disruption
When McKeown unravels the science breathe normally. “If you can better tolerate and reduced incidence of injury,” he adds.
behind his ‘Oxygen Advantage’ breathing a build-up of CO2 in the blood, reducing
technique - exclusively to Men’s Running your sensitivity to it, your breathing will be a HOW TO TAKE ADVANTAGE
from a bustling Dublin airport - it soon lot lighter. This will mean less breathlessness McKeown suggests athletes can improve
becomes clear as he calmly explains his and less breathlessness translates to a better their BOLT scores, their tolerance of CO2
methods that he must practice what he performance,” says McKeown. “When you’re and overall running performance by:
preaches. running your metabolic response to exercise
“This technique brings the mountain generates more CO2. Training your body AVOIDING BIG BREATHS
to you,” he reveals. “It teaches you how to better tolerate this will ensure you’re not Forget all that yogic Zen stuff about
to simulate high-altitude training, increase puffing and panting - you’ll be capable of taking large, deep breathes into the lungs
the oxygen carrying capacity in your greater physical exertion.” to purge the bad vibes. “Taking bigger
bloodstream and so allow your red blood The theory may require a sharp intake gulps of air doesn’t increase oxygen
cells to fuel new capabilities.” By following of breath as you try to get your head around content – it’s physiologically impossible to
this training programme he insists a runner it – but the practical application of it is increase oxygen saturation of the blood
can sustain sharper psychological focus relatively easy to grasp, you don’t even have in this way,” says McKeown who argues
during exercise and become less conscious to be running to do it. that it may actually increase stress on an
of the act of breathing. “Reduce your “It’s about addressing everyday already overtaxed (post-exercise) body.
breathing, learn to properly regulate the breathing pattern disorders,” explains Gray “The body requires carbon dioxide (CO2)
amount of air you take in and you’ll teach Caws, a London-based running coach who to transfer oxygen to the muscles – but by
your body to breathe more efficiently – teaches clients to use the Oxygen Advantage ‘overbreathing’ through volume or frequency
revolutionising your fitness, endurance technique to improve performance we effectively flush out the CO2 we need to

fuel muscles effectively. As counterintuitive

as it may seem, the urge to take bigger,
deeper breathes when we hit the wall
during exercise doesn’t provide the muscles
with more oxygen but effectively reduces
oxygenation even further.”
FOLLOWING YOUR NOSE

Learning to breathe through the nose instead
of the mouth means you’re less likely to
exhale the CO2 you need to help steady
breathing. “You’ll waste less energy, reduce
your risk of dehydration and raise the
amount of nitric oxide drawn into the blood
– which in turn helps dilate vessels and open
up the airways.” It’s not just something to
experiment with during exercise, though.
Gray Caws is among those practitioners who
recommend runners try sleeping with their
mouth sealed – with microporous tape – to
encourage nasal breathing.
SIGHING LESS
Another form of ‘overbreathing’, by sighing
you’re exhaling excessive CO2 and fatiguing
the body in the process. Instead try to stifle
a sigh by holding your breath for 10-15
seconds.
TIME TO TAKE A BREATH

Officially, a number of US and European Olympian Laura Reynolds. Caws is among
athletes use the Oxygen Advantage a number of practitioners who has taught
techniques – including US track runners hundreds of recreational runners to apply it to
Patrick Feeney and Chris Giesting, plus Irish their training and everyday lives – improving
marathon times and allround health in the
process. But how much time should we, as
runners, really focus on changing the way we
breathe to better our performance? Plenty,
AIR WAYS it seems, if the experts are anything to go
Here are three ways runners are turning to tech to by. “There’s a reason the top runners don’t
aid their breathing... puff in and out with every step, even when
they’re exerting maximum effort,” explains
Turbine, theturbine.com former world-class runner, turned coach and
Endorsed by runners and cyclists, including Tour de France author Julian Goater in The Art of Running
champion Chris Froome, it's a nasal stent – dilating the nostrils Faster (Human Kinetics). “It doesn’t help. It
during exercise to increase airflow.
would use too much energy.” Gray Caws also
points out that you’ll rarely see elite runners
POWERbreathe, powerbreathe.com with their head pushed forward dramatically
‘Dumbbells for the diaphragm’, this devices uses the basic principles gasping for air. “Their posture is tall, with
of resistance training. Breathing in through POWERbreathe against head balanced on top of spine, using nasal
the medium-variable resistance makes your breathing muscles breathing and lighter breathing techniques to
work harder to increase their strength and endurance. use oxygen efficiently.”
Goater and Caws are not alone in
Gorge Training Mask, gorgeltd.co.uk emphasising the need for runners of
With four resistance levels, you can reduce air intake – basically all levels to learn how to breathe more
making breathing harder and in doing so conditioning the lungs by
efficiently and more effectively. Nick
creating ‘pulmonary resistance’, strengthening the diaphragm.
Littlehales, Team GB sleep coach, tipped
Men’s Running the wink in suggesting we

BOLT TEST
This is a simple, safe measure of how long you can comfortably hold your
"THERE'S A breath. A low score (five seconds) indicates that your carbon dioxide
REASON TOP sensors are on super-alert and you could be ‘overbreathing’. “The BOLT
score is how one breathes during rest, the lighter your breathing is
RUNNERS during rest, the lighter it is during physical exercise,” explains McKeown.
With a higher BOLT score, athletes will experience significantly less
DON'T PUFF IN breathlessness for a given intensity and duration of exercise.
AND OUT WITH
EVERY STEP" 1 2 3 4 5
Take a small, Hold your Count the number Release The number of
silent breath in nose with of seconds until your nose seconds you
through your your fingers you feel the first and breathe counted is your
nose and allow to prevent air definite desire to in through BOLT score.
a small, silent from entering breathe. (At this it. (Your
breath out your lungs. desire to breathe in, inhalation at
through your you may also feel the end of the
nose. the first involuntary breath should
movements of your be calm.)
breathing muscles -
your abdomen may
jerk and the area
around your neck
may contract.)
contact McKeown in the first place. “Re-train

yourself to nose breathe, it’s a key factor in
sleep quality rather than mouth breathing,”
Littlehales insisted.
Even those specialists who don’t
subscribe to programme insist that too many BOLT SCORES
runners overlook basic, everyday breathing 0>10 Your
technqiue, much to their detriment. “Every breathing is
likely to be
breath you take has an impact on your noisy, irregular
running,” says ex-professional sprinter and heavy,
turned strength and conditioning coach, with no natural
pauses between
Courtney Fearon (doing his own version of breaths.
Sting’s hit). “Learning to use that crucial, 10>20 Your
often forgotten muscle, your diaphragm, breathing is
mastering good breathing technique heavy but
regular.
and adapting your everyday posture to
20>30 Your
maximise both diaphragm and technique will
breathing is
improve your training outcomes, your race calm, gentle, soft
performance and your recovery process. It’ll and quiet.
reduce your stress levels, too.” It certainly 30>40 Breathing
seems to be working for McKeown. is effortless,

calm and
minimal. With
a BOLT score
OXYGEN INFO of 40 seconds,
it is difficult to
For more on Patrick McKeown see breathing
and the Oxygen Advantage, movements – it
visit oxygenadvantage.com indicates optimal
breathing.

TRAINING SPECIAL / WHAT’S YOUR BODY TYPE?

WHAT’S
YOUR
TYPE?
NOT BLONDES OR BRUNETTES, BUT BODY TYPES;
WHETHER YOU’RE TALL AND SKINNY OR SHORT AND
STOCKY, YOUR TRAINING AND NUTRITION CHOICES
SHOULD BE TAILORED TO YOUR GENETIC MAKEUP
WORDS: MICHAEL DONLEVY
ou are what you eat, and slim waist. You may actually look
the saying goes. But vaguely like an elite athlete in your
Y that’s not all – you’re kit, but being an ectomorph doesn’t
also what you are, automatically mean you’re fit for
in the sense that we running.
are all born with a body type that’s There’s one obvious drawback:
determined by genetics, rather than your skinny frame may well mean
by calories alone. you lack power. “Your relative lack of
Much of the modern research bulk increases the risk of injury, so it’s
about ectomorphs, endomorphs and worth adding power by undertaking
mesomorphs – read on to find out a strength programme,” says Craggs.
which one you are – is applied to “This is particularly important for
muscle building, but your body shape the joints, which can be vulnerable in
affects how you should train and eat endurance athletes. It will also help
for running as well. maintain form and technique during
There’s just one caveat: don’t get races or long runs.”
hung up on it. “We need to be aware Moves that engage the glutes,
that discussions about performance hamstrings and quads are ideal:
can affect body image,” says Tom lunges and squats, for example. Start
Craggs (runningwithus.com). “You using just your bodyweight to perfect
need to embrace the shape you’ve got the technique before progressing to
and maximise the benefits that come weights and adding moves such as
from your body type.” single-leg deadlifts.
“Ectomorphs tend to lack
THE ECTOMORPH anaerobic capacity so can struggle to
If you’re tall, lean and you find it hard maintain any more than 10K pace,”
to gain muscle, you’re an ectomorph. Craggs adds. “Intervals can help here,
Chances are you have a flat chest so long as you use bigger blocks of

shorter reps. Longer reps and rest periods are you’re doing the extra work and the training cost you four to six seconds per mile – but it
a waste because you won’t get the benefits. stimulus activates protein synthesis, the doesn’t stop you from running.”
It’s better to do 100m reps at 80-90% of your process that helps to repair damaged Endomorphs also gain weight quicker,
maximal speed to recruit the fast-twitch fibres muscles. which makes injury prevention vital. “Broken
you want to strengthen. You can’t increase the Your body type will also influence how training can leave you trying to lose weight
number of fast-twitch fibres you have, but you you burn calories. “Energy expenditure before getting back to the level you were
can train to recruit them better.” comes from your basal metabolic rate (the at before you were injured,” says Craggs.
Hill work is also beneficial, again using amount of energy a person needs to keep the “Cross-training or cycling can help, because
short bursts – do 10 seconds hard and walk body functioning at rest), physical activity and low or no-impact exercises help prevent
back down. “It’s worth adding these at the NEAT – non-exercise activity thermogenesis, overuse injuries even while you keep your
end of an easy run when you feel good,” for example fidgeting. BMR and NEAT tend metabolism firing. Stretching and massage
says Craggs. “And definitely do sprint and to be higher in ectomorphs, which is another are important tools, too.”
hill work if you’ve done the strength work to reason why you need more calories.” Your extra mass means the impact of
make it worthwhile.” every foot strike is greater, so footwear is
Nutrition is crucial, too. “How many THE ENDOMORPH another consideration. Get your running gait
calories you consume will depend on your The endomorph is characterised by a soft analysed and be aware that racing flats may
goals,” says Mayur Ranchordas, senior body and round physique. If this is you, the
lecturer in sport and exercise nutrition and chances are you find it hard to lose weight –
physiology at Sheffield Hallam University. but running can help, so long as you’re not
“If you’re happy as you are, you should hung up on it.
consume as many calories as you burn. If “Lots of runners transition from
you want to gain muscle mass you should being endomorphs to ectomorphs, but it’s
combine the extra gym work with a positive important as coaches that we don’t trigger
energy balance of around 500 calories. body dysmorphia,” says Craggs. “Weight
Protein is massively important because is a performance variable – every kilo may
AS AN ECTOMORPH
YOU SHOULD…
• Do strength training to add muscle mass.
• Consume at least as many calories as you burn – more if you
want to add muscle.
• Do intervals and hill reps to build power.
• Take on 1.2g of protein per kilo of bodyweight to support
muscle repair and growth.
44 JANUARY 2019
AS AN
ENDOMORPH YOU
SHOULD…
• Do everything you can to avoid your
greater weight causing injury: stretching,
massage, yoga.
• Get your running gait analysed and be
sure your running shoes can support your
heavier foot strike.
• Consume 500-1,000 calories fewer than
you burn to lose weight, if that’s your goal.
• Avoid unnecessary calories from sports
drinks.
be wrong for you. training regularly. If you have a large calorie

In terms of training, Craggs recommends deficit you will lose weight, and training –
long, easy runs and pre-breakfast runs to especially at high intensity – will increase
burn fat. “Running first thing is great because your metabolism. Interval training is also
endomorphs usually react well to training in good because it’s been shown to keep your
a slightly depleted state, which means you metabolism high in the hours after you’ve
burn fat when your carbohydrate stores run finished.”
low. You just need to be consistent in your Endomorphs tend to have a lower BMR,
training and nutrition because otherwise big but there are other ways of increasing your
blocks of low blood sugar will encourage metabolism: “Eat spicy foods such as chillies,
your body to cling on to its fat stores. turn the heating down – being cold burns
“Training zones are important and more calories – and drink caffeine. These
you need to focus on your heart rate,” he will all help you burn more calories when
adds. “Endomorphs can find that over 20 you’re at rest.”
or 30-minute tempo runs their extra bulk Hydration is also important for the
means their heart rate starts to drift up even endomorph. “Stick to water, though,” says
while maintaining the same speed." Ranchordas. “You should avoid energy
There is some good news, though. drinks because you’ll be taking on too many
“The endomorph needs fewer calories to carbs.”
gain muscle,” says Ranchordas. “If you
want to lose weight you need a calorie THE MESOMORPH
deficit of at least 500 calories per day, but This is actually the most athletic body shape
of no more than 1,000 per day if you’re – the more rectangular-shaped mesomorph
JANUARY 2019 45
finds it easiest to gain muscle and tends to

have a hard body. However, they’re also
prone to gaining fat if they don’t stay in
shape and they need more recovery time,
particularly from hard sessions. Muscle
AS A MESOMORPH
damage will take longer to repair if there is YOU SHOULD…
more of it.
• Do strength training for injury prevention.
“Training should be about quality rather
than quantity,” says Craggs. “Ectomorphs • Make sure you rest properly between sessions to give muscles
may cope better with an easy recovery run, time to repair.
whereas mesomorphs can require an extra • Train at a wide range of speeds – recovery runs should be
rest day. Again, cross training can help. slower and hard runs faster than other body types.
Athletes with more fast-twitch muscle fibres, • Race more. Fast-twitch muscle ibres will beneit from being
such as mesomorphs, find it harder to recruit worked hard and psychologically the mesomorph beneits from
the aerobic fibres that allow skinnier athletes a competitive stimulus.
to keep on running.”
Fast-twitch fibres are crucial here.
“Strength training is still vital, but needs to
be considered. Big moves and heavy squats
aren’t going to help – you’ll get stronger but
also bigger. Use lower weights and do more
core work. You want to maintain fast-twitch
fibres without bulking up.”
One word of warning: be wary of
training in a fasted state without supervision
from a coach. “Your extra muscle requires
more fuel from carbohydrates,” says Craggs.
“You’re not so good at burning fat stores
– you burn glycogen at a slower pace than
ectomorphs, so need longer to develop your
fat-burning capacities.
In terms of your training week, you need
variety. “Runners with more slow-twitch fibres
find that their energy systems recover quicker.
This may sound counterintuitive but it means
they can do recovery runs slightly faster – an
ectomorph at 70% of their maximal heart rate
may be a little faster than a mesomorph. For
that reason mesomorphs need a greater range
of pace in training – the slower runs should
be slower and the faster runs faster.”
Once again nutrition is key. “Protein is
important regardless of your body type, but
mesomorphs need to support their muscle
mass,” says Ranchordas. “Most people aren’t
elite athletes, so once you’ve been for a KNOW YOUR BODY TYPE
run a pint of milk is enough. But if you’re It was the American psychologist William Sheldon (1898-1977) who coined the
more serious about running, whey protein terms ectomorph, endomorph and mesomorph. He spent much of his career
becomes important. There’s an ideal window observing body shapes and believed every individual possessed different
in the 15-20 minutes after training, so add degrees of each body type, which could be expressed via a three-digit number
a scoop to your milk. In fact, your biggest that represented each of the three components.
protein feed of the day should always come
after training. We’ve been told in recent “Your body type is a continuum, so you may possess traits from more than one
years that we shouldn’t drink milk, but one type,” says nutritionist Mayur Ranchordas, but to sum up: ectomorphs are tall
pint contains 20g of protein, as well as and slim, endomorphs are more rounded and mesomorphs are muscular. And
sodium, potassium and calcium. It’s a while you may not fall squarely into any one category, one of these types will be
great recovery drink, whatever your body dominant, with traits from one or even both of the others.
type.”


TRAINING SPECIAL / MENTAL TIPS
ALL IN
THE MIND
INCREASINGLY, OUR RUNNING CHAMPIONS ARE PUTTING THEIR VICTORIES DOWN TO
TRAINING WHAT’S ABOVE THEIR NECKS AS WELL AS BELOW THEM. SO IS MENTAL
STRENGTH REALLY THE SECRET TO THEIR SUCCESS?

Words Rob Kemp
s a famous Mancunian
pop star once mused,
A “Does the body rule
the mind or does the
mind rule the body?”
It’s a good question, although we’re
pretty sure Morrissey (for it was
he) wasn’t referring to the last six
miles of a marathon. You’d have
to ask his erstwhile guitar slinger
Johnny Marr for an informed answer
to that as the six-stringed genius
completed the NYC marathon in a
respectable 3:54:18. But we digress.
The relationship between grey matter
and the thing that carries it around
has been at the centre of sporting
performance since time immemorial.
And when it comes to running, even
with talent and physical ability, if your
mental toughness is lacking then your
potential will definitely be limited.
“All runners will have had a day
where they felt fast, strong and
mentally tough,” says Andy Lane, a
professor of sports psychology, “but
they will just as likely have had more
runs where every step was difficult,
they questioned what they were
doing, and negative thoughts and
feelings accompanied every step.
“My job as a sports psychologist
is to develop a plan to make a
Above: Spectators at
positive state of mind highly likely.
From that positive mindset, the best
“USING the London Marathon
help runners through
“Zoning in and zoning out is
something a lot of distance runners
performance possible will follow.” VISUALISATION the tough latter
stages of the race use now,” says John Brewer, a
HEAD COACH TO PICTURE professor of sports scientist at St

Mary’s University, a veteran of 18
Creating such a mindset is not a A RACE-DAY London Marathons and author of Run
chance event. “Your mind can be Smart (Bloomsbury). “It’s training
trained just as your body,” says Lane. ROUTINE CAN your mind to dip in and out of your
“And like physical preparation, HELP YOU body. Zoning in is where you focus
it follows the same principles of on how your body is reacting to the
specificity – you would train differently GET INTO THE run; checking on how you’re feeling
for a 100m than a marathon, for ZONE” and making sure you’re running to
instance – and progression.” an intensity you can tolerate. It’s

Sports psychologists work with their especially useful in the early stages of
athletes to develop a mental training a race, when there’s a tendency to set
programme that isn’t restricted to race off too quickly. “Zoning out is where
days alone. They aim to equip them you switch to focusing on exterior
with the mental skills that enable them stuff: the environment and fellow
to deal with a whole host of running runners, or thinking about home or
related issues. For many athletes work issues, all of which takes over
though, mental training comes into its from the monitoring of your own
own when experiencing setbacks, such personal engine.”
as defeats, failure or injury. Turning According to Brewer, the best
negatives into positives is a trick that runners can zone in and out
defines the most successful runners. throughout a race – using their

surroundings or non-race issues to “Also, as you become better at

keep their mind off of the physically mentally supporting your running
draining effects of the run, while performance, there’s just a risk that
regularly checking in to ensure aches you switch off so much, or you become
or pains aren’t too serious or if they’re so determined
feeling fit enough to kick on. by hearing your mind mantras, that
This ability to detach yourself you fail to listen to your body.”
from the immediate demands and Brewer also warns against runners
shift your focus is vital to another getting into the habit of using mental
well-established sports psychology preparation to eradicate all their
device: visualisation. “Runners will fears. The trick is not to block out the
use this in a number of ways,” says anxiety but to reframe it.
Brewer. “They might picture a route, “A little bit of nervousness is
imagining themselves with the finish no bad thing ahead of a big race,”
line in sight – it’s a handy motivational he says, “Especially since anxiety
tool for long, lonely training sessions.” triggers the fight or flight mechanisms
Using visualisation to picture a crucial to performance: the raised
race-day routine, or what it feels like heart rate and breathing frequency,
to run well, can help get you into the adrenalin rush and dilated blood
the zone ahead of the big event, vessels that carry more oxygen to
too. “Some elite runners will call on feed muscles.”
previous experience, race course Professor Lane agrees: “Anxiety is
profiles and even use satellite imagery information telling you, ‘This event is
to seek out sections of a route – like important; it’s tough, you want to do
specific climbs – get familiar with well, and now you need to get ready’.
the landscape and landmarks then Accept anxious messages as a prompt
visualise themselves running at that for you to go through your game plan
stage.” and get ready for what lies ahead.”
Having mental strategies in your Whether pre-race nerves are a
armoury to deal with the lows and problem or not, one thing every
highs of running is useful, but the runner will experience at some point
specialists warn runners should take is pain – and how you deal with that
care not to become overly dependent can be the difference between a PB
on them. All runners are individuals and a DNF.
and what works for one may not for Some coaches see pain and
another. “There’s no one size fits all,” discomfort as things that are
says Brewer. “For example, before necessary and desirable, and not to
a run people react in different ways be avoided, reduced or minimised.
– some need to build themselves up You may even hear pro athletes
with motivational music or rehearsed say it’s an indicator that they’re
pre-race routines. But others need a working at the right level. For those
calming, relaxed approach that doesn’t of us who lack such sadomasochistic
get them into such a high state.” tendencies, extreme discomfort is our
body’s way of telling us it’s time to
MIND GAMES stop. This self-defence mechanism,
Taking mental strength from specific known in psychology as the Central
cues shouldn’t be completely relied
upon either. “There’s plenty
“USING MENTAL Governor Theory, reduces the neural
recruitment of muscle fibres, resulting
of anecdotal evidence to suggest that TRAINING FOR in the fatigue that stops exercise from
the support
of the crowd at an event like the
SPORT CAN MAKE causing long-term damage.
The human brain can only focus
London Marathon can provide the THE PROCESS OF on one thing at a time, so if you’re
mental boost you need to overcome
a tough segment of the race,” says
COMPETING MORE concentrating on the pain in your
legs then that’s all you’ll feel. Focus
Brewer. “But obviously you’re not ENJOYABLE” on something different, such as
going to get the same lift at, cadence, driving your knees high,
say, the North Dorset Village or even shift your attention to your
Marathon. breathing. When runners talk about

“I put my mind to it ACTIONABLE TIPS FOR...

ALISTER BROWN, RUNNING COACH, RACE-DAY FOCUS
DUATHLETE
“Use progressive muscular relaxation,” says Lane.
AND SUNDRIED AMBASSADOR
Here you tense one muscle group as hard as
“Good mental preparation is just as possible and then focus on deep breathing as you
important as being physically ready for a relax. Start with your neck muscles, work through
race, especially when it’s a multi-day race shoulders and then down through the core, and
like Ireland’s Extreme North Quadrathlon. finish on the legs. “This is an effective method of
With three days and 40 miles complete, dealing with anxiety. You should practise this at
the final half marathon on day four was met home so that you feel capable doing it and have
with serious fatigue and a dogfight to keep experience of it working.”
my second place. With the pressure and
expectation – from myself as well as others TOUGH CONDITIONS
– I needed to focus. I found this meant isolating myself from the other Prepare for all eventualities, with a list of scenarios
runners and warming up alone; making sure I got properly physically and solutions that Lane calls an ‘If-then plan’. For
and mentally prepared for the course ahead. Knowing the race would example, if it’s a big hill and I start to slow down,
push me, getting into my ‘race mode’ mindset was essential. Any then I will say to myself, “Short strides, 1,2,3 – keep
other mental baggage was irrelevant. Getting in the zone helps both the rhythm”. And, “If I find myself running into a
visualise and prepare for the pain that lies ahead, so when the pain headwind, then I will tell myself to look for another
hit I was familiar with it, willing to work with it rather than let it be a runner to sit behind.”
hindrance.
DEALING WITH SELF-DOUBT
As the race unfolded I was able to hold off the competition and finish This may be the only time you can talk to yourself
strongly, although I was glad nobody got any evidence of me sobbing without getting funny looks from strangers. A study
at the finish line! Soon after, we were happily chatting and buying carried out at the Department of Physical Education
post-race drinks – something that feels even better when you have at Southern Illinois University found there was a
achieved your goal. Without mental preparation, I would not have definite link between increased focus and the use of
been sufficiently prepared for the discomforts the race brought and positive self-talk. Try using phrases such as, “I’m fit,
I would have been more likely to have succumbed to the pain and I’m strong,” and “I’ve got this”, to keep your mind on
pressure. I’ve also learnt that physically I can always do more.” the job in hand.
GOAL CHANGES
breaking through the pain what they result from listening to music or self- If weather or course conditions suddenly change,
really mean is they’re thinking about talk, then they would be in a great then you should revise the expected finish time.
something else. position mentally. An overly difficult goal will increase anxiety and
It pays to remember that while “Everyone can benefit from some progressively falling behind your goal can be
these strategies can override Central mental training,” he says, “because demotivating.
Governor Theory and potentially the psychological issues underpinning
eke out that little bit more effort, performance apply to us all, it doesn’t DEALING WITH DEFEAT
it can sometimes be detrimental if matter who you are.” Even the best Reflect on the performance not the result. “Ask
runners don’t recognise when pain is athletes in the world experience yourself what could you have done differently.
a symptom that shouldn’t be ignored. anxiety and lapses in concentration, Instead of using negative terms like loss or failure, tell
Brewer recommends listening to your question their motivation and have yourself, ‘I have not reached my goal yet,’” says Lane.
body and using avoidance strategies periods where they lack confidence or By adding ‘yet’, you open the possibility of achieving
to increase your enjoyment of simply can’t be bothered.” All these it next time. “Immediately look for another race to
running as well as your time. mental strategies are available to enter, as any negative emotions arising from poor
“Using mental training for sport runners of every ability. performance will drive you on in training.”
doesn’t only help with performance,” “By setting goals that energise our
says Lane, “It can also make the actions we direct our behaviours to COPING WITH INJURY
process of competing more enjoyable the things that bring us satisfaction,” See opportunities in an injury lay-off. If it’s because
and manage the consequences of Lane concludes. “Prioritising the tasks of a leg injury then it’s a chance to work on your core
competition so much better.” Lane relevant to achieving the big goal, and upper body. “Revise your goals to account for
says that if runners imagine dealing develops a narrative which tells us the time and think of long-term goals,” says Lane.
with the demands of a course, have that when the going gets tough we “Dealing with injury is tough, so don’t underestimate
a plan for overcoming fatigue and can overcome, that we can cope.” And the challenge, but try your best to keep positive.”
identify the powerful feelings that that really is a no brainer.

TRAINING SPECIAL / BUGGY RUNNING
PUSHY
PARENTS
PUSH IT REAL GOOD: ALL YOU NEED TO KNOW ABOUT THE WONDERFUL WORLD
OF BUGGY RUNNING. BY MARTIN YELLING
ove them or loathe them, FOR THE PASSENGER WORD OF WARNING

running buggies are now • The experience varies with the age of your It’s not all love and laughter. You can
L at many running events. child. As a baby (six months or older) your guarantee things will kick off and the buggy
It’s fairly common to see little one will probably sleep immediately; it’s run will go wrong at some point. You’ve
parents on startlines with comfortable, relaxing, warm and they’ll love got to be prepared to stop your run, deal
their children strapped in the chariot of the motion. with screaming, crying, hunger, nappies and
choice, handfuls of breadsticks at the ready, • As they get older you can use the buggy run things getting thrown off
charging off for a run. to explore and get them out in the fresh air. the buggy. It’s at these times you have
I’ll hold my hands up right now: I’m a • They see you as an active, outdoor role to remember that your baby is more
committed buggy runner. It all started with model and together you’re building a great important than your run.
the birth of our daughter seven years ago. relationship and love for exercise. Also remember that you can’t pop your
After six months without running, my wife, newborn into a running buggy. They need
Liz, decided it was time we invested in a WHAT KIND OF BUGGY IS BEST? neck strength to tolerate the vibration. A
buggy she could run with. She wanted to Although it’s certainly possible to jog with a general consensus is that six month’s old is
regain some fitness and find a sense of regular buggy, I’d strongly suggest a specific the earliest to try a buggy run. Flat, smooth
freedom again. We invested in a ‘performance running stroller to do a proper job. A specifically surfaces are best and as your baby gets
stroller’ and have never looked back. designed performance running buggy is fit for bigger and stronger progress to stony paths
purpose for you and much safer for your child. and trails.
WHY TAKE UP BUGGY RUNNING?
If you’re a recent father, don’t think that this is TOP BUGGY BUYING CONSIDERATIONS: BUGGY RUNNING TECHNIQUE
inevitably going to signal a temporary stall in • Where are you going to do the majority • Be progressive. Start with short,
your running career. Far from it: investing in a of your running: on or off road? Look manageable runs not too far from home.
running buggy will soon make you the fastest for a buggy that’s fit for purpose for your • Push the buggy directly in front of you with
father in town (depending on the town). needs. Wheels and tyres differ in size and both hands. Keep your arms bent and don’t
performance characteristics. lean heavily on the handlebars.
FOR THE PUSHER • Look for a fivepoint harness for baby safety, and • The buggy design should allow for a full
• It’s childcare on the move! You’re able to reclining, padded seats for your kid's comfort. stride length but take care not to kick the
bank a run and look after your little one at • Sun canopies/hoods are really useful for back of the buggy ‘chassis’ when bringing
the same time. bright days and to protect from the wet. your foot forward to land.
• It’s good for the guns. Pushing a buggy is • Suspension provides a smoother ride • No arm movement. This is perhaps the
actually an impressive workout with – important for baby comfort. If they are biggest technique shift. Learning to run
a difference. It’s great for your core comfortable, your run continues! without the use of your arms can bring
conditioning to focus on engaging a strong • Consider size, transport and storage. How about torso rotation and lower back pain.
torso and it’s great for building arm strength. does the buggy fold up? Will it fit into the Relax your shoulders and arms and focus
• You get to spend time with your baby or car? Can you get it through the front door? on strong hips and lower back. Stay upright
toddler. (We couldn’t!) rather than leaning into the buggy.

TRAINING SPECIAL / BUGGY RUNNING
4 GOLDEN BUGGY
RUNNING RULES
1. Positioning at the start. Line up at your
chosen event appropriately and in
accordance with your goals, aspirations
and ability. Some folk can get chippy if
you line up at the front, but at the same
time lining up at the back with your buggy
can be tricky as you try to weave through
other runners. Outside edges are a good
bet!
2. Give other runners plenty of room in
front and to the sides. You can’t react
and change direction quickly, so space
in front of you is important and safe.
3. Find a clean running line. Running a

straight line clear of other runners gives
you a smoother buggy run. Be prepared
to take corners more slowly and often in
a bigger arc. Tilting the front wheel and
pushing down with your arms allows for
a much tighter turning circle.
4. Don’t take risks. It’s never worth

a few seconds to put your passenger at
risk or in danger. Always remember that
they are your priority, not your time or
finishing position.
OVER TO YOU
Do you have a question for Martin?
Drop us an email at
mensrunning@wildbunchmedia.co.uk
JANUARY 2019 53
TRAINING SPECIAL / RUNNING AND ALCOHOL
YOU
BOOZE
YOU
LOSE
RUNNERS AREN’T ANGELS: MOST OF US ENJOY
Photography and Illustration Thinkstockphotos.co.uk
A TIPPLE AROUND CHRISTMAS TIME.

DRINKING TO EXCESS, HOWEVER, CAN MAKE
RUNNING A LOT HARDER – AND EVEN QUITE
DANGEROUS – AS MICHAEL DONLEVY EXPLAINS

of us – and run with a hangover or

even while the booze is still sloshing
away inside us.
I hold my hands up to this. In the
distant past, I thought nothing of
enjoying a few glasses of red with
Sunday lunch before going for a run
later that afternoon. It felt good –
alcohol gave me a confidence boost
and I felt as if I was surging the whole
time – until I got home feeling dizzy
and unwell. Then, once, I was sick and
I never did it again. Stupidity, yes, but
not all humans are touched by genius.
“Above a certain level, alcohol
impairs coordination and judgement,
neither of which is going to help
running performance,” says coach
Andy Blow. “Even if you feel like
you could run like Superman when
chasing down a taxi late at night after
a skinful, it’s more likely to
be bravado than actual athletic
prowess coming to the fore.”
In fact, athletic prowess will be
compromised virtually as soon as the
booze hits your system. “When you
drink alcohol, about 20% is absorbed
into the bloodstream through the
stomach and the remainder through the
small intestine,” says Anita Bean, sports
nutritionist and author of Food For
Fitness. “Most of the alcohol is broken
e all like a drink. There storing up a lot of trouble for later. down in the liver into
are few better ways to Alcohol abuse costs the NHS £3.5 a substance called acetyl-CoA and
W celebrate the end of a billion a year, according to The Centre then, ultimately, into ATP [adenosine
long week or toast a For Social Justice, and that figure triphosphate, or energy]. While this is
special occasion than climbs every year. But it seems that occurring, less glycogen and fat are
by raising a glass to your lips and we’re not going to see the long-term used to produce ATP in other parts of
supping. There is, however, just one effects of alcohol until they hit us in the the body.” This is crucial when it comes
problem: as a nation, us Brits seem to face. Even the facts are getting violent! to running, because it is glycogen and
be supping and supping until fat that are used to fuel our efforts.
we can sup no more. SAUCE OF ALL EVIL? “The liver can carry out this job
Our drinking is out of control. This is not an attempt to scare you. only at a fixed rate of around one unit
Recent studies revealed that more It is, in the run-up to the Christmas of alcohol per hour,” she adds. “If you
than a quarter of men aged 16-24 getting-drunk-and-falling-over season, drink more than this, it’s dealt with by a
and a fifth of men aged 25-44 drink an attempt to establish some sort of different enzyme system in the liver to
heavily every week. A quarter of balance (which is tricky after 10 pints make it less toxic to the body. The more
11-15-year-olds regularly booze. of Stella). Plenty of research has told alcohol you drink on a regular basis,
Alcohol abuse is linked to more than us that alcohol, in certain amounts, the more MEO enzymes are produced,
a million hospital admissions every can be good for you. It can protect which is why you can develop an
year and deaths from liver disease against heart disease and cancer, increased tolerance to alcohol – you
are up by more than 20% in the past help flush toxins out of your body, need to drink more to experience the
decade. The old gag about “having strengthen your bones and give you a same physiological effects.”
your beer goggles on” masks the fact rosier outlook on life. But too much of Then, of course, there is the
that alcohol-fuelled sex offences have it is never a good thing if you want to hangover. “Too much alcohol
rocketed in recent years. put one foot in front of the other. causes headache, thirst, nausea,
A tipple’s all very well, but we’re We’ve all done it, though – or most vomiting and heartburn,” says Bean.

Organ
tried to tough it out and ended up
grinder: incredibly dehydrated. I had to take
alcohol puts two days off training to recover, so
the liver
under stress it was a bad idea. I should have just
missed the run and accepted it was
“OVER
the compromise I had to settle for if CHRISTMAS, EVEN
I wanted the night out.”
THE BEST-LAID
FESTIVE CHEERS PLANS CAN END
During the Christmas party season,
even the best-laid plans can end up
UP SLUMPED ON
slumped on the pavement in fancy THE PAVEMENT
dress. So if you’re going to drink, it’s
worth thinking about what you drink
IN FANCY DRESS”
as well as how much.
“These symptoms are due partly to “Congeners, substances found
dehydration and a swelling mainly in darker alcoholic drinks
of the blood vessels in the head.” such as rum and red wine, are
also responsible for many of the
ONE FOR THE ROAD hangover symptoms,” says Bean,
Running after a night out is all a which suggests you may be better off
matter of judgement (that thing that sticking to clearer, ‘purer’ alcoholic
alcohol compromises, remember). drinks that contain fewer chemicals.
What you do depends on how much And remember that beer will pile
you’ve had and how it’s made you on the pounds – an average pint of
feel. “Sometimes a bit lager contains 167 calories, a pint
of light exercise can help clear of bitter around 184. Worse, they
your head and may provide a are empty calories that simply hang
psychological benefit in making around your abdomen until you burn
you feel like you’re making amends them off (and running to the kebab
for the night before,” say Blow. shop doesn’t count).
“Exercising hard or for a long time “All of the usual advice of making
with a hangover isn’t a great idea, sure you’re not drinking on an empty
though. You’ll be predisposed to stomach, taking in some electrolyte
becoming dehydrated, especially or sports drinks towards the end
in warm conditions, and may put of the night and not mixing your
additional stress on your heart, so alcoholic drinks can help,” says Blow.
you should keep it short and light if “However, all these things are doing is
you’re doing anything at all.” seeking to minimise the disruption to
Alcohol can increase your heart your homeostasis that consuming lots
rate and, in the long term, increase of alcohol can produce. Ultimately,
anxiety and the risk of depression. just drinking more moderately is
Heavy drinkers are at risk of high always the best idea.”
blood pressure, which can lead to So a little alcohol can be part of the
heart disease and strokes. In extreme runner’s diet, but it’s best saved for
cases, binge drinking can cause when you’ve finished a race, rather
irregular heartbeat, palpitations and than when you’re about to head out
even sudden death. on a 10-mile training run after a late
Yet even Blow has firsthand night and four hours’ sleep. We’re not
experience of running too soon here to scare you and we’re not here
after a big night out. “When I was to preach to you, either. You probably
a lot younger and in hard training I know what’s best for you and you
did get very, very dehydrated going know your body well enough to
on a scheduled long run after an decide when to run and when to rest.
unscheduled night on the town,” he Just make sure those beer goggles are
admits. “I wasn’t prepared to miss safely put away when you look at your
the run, which was with a training running shoes the morning after the
partner who hadn’t gone out, so I just office Christmas party, OK?

JUST A
QUICK ONE
EVEN SOME ELITE RUNNERS
HAVE BEEN KNOWN TO LIKE
A PINT (OR SEVERAL)
■ DAVE BEDFORD
The man who broke
the 10,000m world
record in 1973 was
also known for his
fast lifestyle. He ran the first
London Marathon in 1981 for a
bet, having been out clubbing
and eating curry the night before,
and left his mark on the race by
vomiting on Westminster Bridge.
He went on to organise the event
© xxxxxxxxxxxxxx
after his retirement from racing,
and when he stepped down from
the role in 2011 he said,
“I might get rather pissed.”
■ ANDY HOLDEN
A dentist and athlete
who excelled on the
roads, fells and track,
Holden was famed
for breaking the British 3,000m
steeplechase record in 1972 and,
even more heroically, winning
the 1979 Bermuda Marathon
ahead of future Olympic medalist
Charlie Spedding having drunk
10 pints of beer the night before.
Don’t try this at home.
■ NICK
SYMMONDS
The controversial
© Kirby Lee for Flotrack

US Olympic track
star ran a mile in
5:19 back in 2012, which doesn’t
sound too spectacular until you
consider the fact that he downed
four pints of ale along the way. It
wasn’t quite enough to beat the
‘Beer Mile’ world record, though,
which was held at the time by
Canadian marathon legend Jim
Finlayson. His mark of 5:19 was
beaten this summer by fellow
Canadian Lewis Kent, who
stopped the clock in 4.55.

TRAINING SPECIAL / TEMPO RUNS
TEMPOS
FRAYED DO YOU KNOW YOUR TEMPO RUNS FROM YOUR CRUISE REPEATS?
CARL LEIVERS IS ON HAND TO CUT THROUGH THE JARGON SO YOU CAN MAKE
THE MOST OF YOUR SPEEDY SESSIONS
empo runs have been a major that fall in what McMillan calls the "lactate each workout type will allow you to make
part of distance training for threshold zone", they should be included in sure you are approaching the session
T decades. But the term ‘tempo training plans for a wide variety of distances. correctly, and also make sure that you're
run’ often means different Tim Broe, Olympic 5K runner and head emphasizing the correct types of sessions
things to different people, and coach of the Saucony Freedom Track Club, in your training plan.
the phrase can sometimes be so general that has his runners regularly do lactate threshold
it stops meaning anything at all. work no matter what their goal race distance TEMPO RUNS
The confusion over the term is partly is, and exercise physiologist Pete Pfitzinger, McMillan defines a tempo run as a
because there are a variety of popular M.S. says he "would include threshold continuous 15 to 40-minute run at your
workouts that work to improve your fitness training for all race distances from 5K lactate threshold pace. He recommends
in similar ways. You may have heard some through the marathon" to varying degrees. using your one-hour race pace (10K pace
of the names: cruise repeats, tempo repeats, McMillan found in his research that for slower runners, half marathon pace for
steady state runs, etc. runners improved more quickly if they were elite runners) as a gauge for your lactate
When done correctly, each of these regularly using a variety of lactate threshold threshold pace. A tempo run is useful in
workout types help to increase the pace workouts rather than repeatedly doing the training for everything from the 5K to the
you can run at your lactate threshold (when same type of workout. But the different marathon, according to Pfitzinger, but is
lactate begins to accumulate in your body). workout types are not fully interchangeable. "most directly beneficial for 15K to half
That pace is "the number one determinant The general result may be the same, but marathon preparation."
of distance running success," according to the way each workout achieves the result Danny Mackey, head coach of the
exercise physiologist Greg McMillan, M.S., is different and may be more beneficial to Brooks Beasts Track Club, says that in
whose graduate work focused on studying certain types of runners and certain race addition to the physical benefits, tempo runs
lactate threshold in distance runners. distances. also provide an important mental boost.
With so much to gain from workouts Understanding the unique aspects of When racing, Mackey says, "We are going

MENSRUNNINGUK.CO.UK 59
against our body's natural instinct to stop

hurting." A tempo run lets you practice
"CRUISE REPEATS
maintaining a moderate effort for a long ARE SHORT
period of time, helping you learn how to
push back against the urge to slow down.
REPEATS WITH
SHORT REST,
CRUISE REPEATS
If you’re new to lactate threshold work, AND ARE RUN
cruise repeats can offer a useful starting SLIGHTLY FASTER
place, according to Broe. Cruise repeats are
short repeats (400m to 1600m) with short THAN LACTIC
rest (30 to 90 seconds), and are run slightly
faster than lactate threshold pace (McMillan
THRESHOLD
says you can run as fast as your 30-minute PACE"
race pace). Because you get frequent breaks
during this workout, you are able to stay in
the lactate threshold zone even though the
pace is quicker than lactate threshold pace.
Ben Rosario, head coach of Northern
Arizona Elite, says another benefit of
including rest in your lactate threshold
workout is that you're able to do more
volume in the workout than you would in a
continuous run without overworking yourself.
Pfitzinger says he is more likely to
include cruise repeats in the training for a 5K
runner as "it may suit the temperament of
these runners more than longer tempo runs,"
but they can be useful training for distances
up to the half marathon. Pfitzinger says
marathoners will get greater benefit from
focusing more on longer lactate threshold
workouts.
TEMPO REPEATS
Tempo repeats can be longer than cruise
repeats and are run slightly slower than
cruise repeats. McMillan recommends two
minutes to 15 minutes for each repeat, at
roughly 45-minute race pace. Like cruise
repeats, tempo repeats have a short rest
of one to three minutes.
Tempo repeats are useful early in the
training cycle for runners training for races
ranging from 5K to marathon, according to
Pfitzinger. He notes that they can also be
a good choice when poor weather makes
longer tempo runs difficult, or you are tired
from other training.
Mackey points out that the mental side
of a tempo repeat workout is often easier
than a tempo run, as well. For that reason,
he recommends this variation if you are
mentally fatigued or if the training cycle
is starting to feel monotonous.
STEADY-STATE RUN
Among 'lactate threshold zone' workouts,

slow enough and not treating

what should be a hard
workout as a race.
Broe uses the analogy
of heating a pot of water
to illustrate the correct
way to approach a lactate
threshold session – you want
to heat the pot of water to
the point that it's steaming, but
not yet boiling. Running these
workouts correctly means staying in
that ‘steaming’ zone of moderate effort,
and not pushing yourself too fast into the
‘boiling’ zone of racing effort.
be as long as 13 miles, although he warns "The big pitfall," says Rosario, "is
that shouldn't be done frequently because thinking, this feels fine, so now I should
of the recovery time needed after such a go faster." Because you're running for a
workout. much shorter duration than you can hold
Steady-state runs are particularly useful the pace for, you should always feel like
for marathon runners because both the pace you could go faster, according to Rosario.
and the distance is closer to marathon pace Mackey recommends a coaching cue of
than in other lactate threshold workouts. finishing the session feeling uncomfortable
Pfitzinger says he finds 8K-15K runs at but knowing that you could run 15-20
steady-state pace useful early in 10K and seconds faster per mile if you were
half marathon training, but typically avoids running all-out.
steady-state sessions for 5K specialists. When done correctly, each of these
lactate threshold zone workout types
WORD TO THE WISE have a place in a well-designed training
No matter which of these sessions you're program. Because fast pace at lactate
running, it's important you run at the threshold is so important for racing
appropriate effort – and staying in the success, you will want to put an emphasis
correct zone may be harder than it seems. on these types of workouts no matter what
Mackey says the biggest challenge is going distance you're training for.
QUICK STARTS
3 SPEED-BOOSTING SESSIONS
W
McMillan likes to Mackey likes to touch on Pfitzinger likes to

recommend 1K multiple paces during use longer tempo
repeats (or 3mins, if lactate threshold sessions. repeats for 10K
the steady-state run differs the most from the running by time) as Although he says he rarely or half marathon
tempo run. The pace is substantially slower a good introduction repeats workouts more runners who
than for tempo runs. Rosario recommends to the world of than two to three times are early in their
targeting two to two and a half-hour race lactate threshold during a training cycle, a training cycle:
pace for these sessions. training: go-to workout for the Brooks 16mins / 12mins /
6-8 x 1K (or 3mins) Beasts is: 8mins all at lactate
Since the pace is slower, the session can
at cruise repeat 20min tempo run at lactate threshold pace
also be significantly longer than a tempo run. pace with 200m jog threshold pace / 2min rest / with 3min jog
McMillan recommends 60 to 75 minutes for recovery 1600m at cruise repeat pace recovery
a steady-state session. And Pfitzinger says
for marathoners, a steady state session can

TRAINING SPECIAL / SPINNING
CROSS-TRAINING
SPINNING LOW IMPACT AND HIGHLY BENEFICIAL, SPINNING IS THE IDEAL CROSS-TRAINING
ACTIVITY. RICK PEARSON GETS ON HIS BIKE…
s a cross-training activity, upright posture. Runners often neglect TRY THE WORKOUT
cycling has one fatal flaw: it to strengthen this area of the body, and
A takes up so much time. injury tends to be the result. A couple RPM = REVOLUTIONS PER MINUTE
For those unwilling to of 45-minute cycling sessions per week RPE = RATE OF PERCEIVED EXERTION
dedicate four hours to long, will help to ensure both your quads and (OUT OF 10)
lycra-clad outings, what’s the alternative? In a hamstrings are kept good and strong.
word, spinning. Cyclebeat in Central London ■ 5mins at 100RPM (RPE 3-4)
offers high-intensity, 45-minute classes, GLUTES ■ 5mins at 90RPM (RPE 5-6)
conducted by road cyclists and accompanied Glute strength is key to strong cycling, Add resistance
by big beats. It’s part torture chamber, part as it is to strong running. Bulking up your
nightclub – and it’s no easy ride… backside will increase your explosive power, ■ 5mins at 80RPM (RPE 5-6)
propel you forward and keep you aligned as Add resistance
HEART you run. Intense cycling workouts such as this ■ 10mins of 30s sprint, 30s recovery
Cycling is a fantastic cardiovascular are a great way to increase glute strength. (RPE 8-9, RPE 2-3)
workout, requiring the heart and lungs
to work hard. What’s more, studies from CALORIES ■ 2mins at 90RPM (RPE 2-3)
Purdue University in the US have shown I burned 578 calories during the 45-minute Reduce resistance
that regular cycling can cut your risk of lesson and – whisper it – I probably could ■ 8mins at 70RPM (RPE 6-7)
heart disease by up to 50%. have tried fractionally harder, getting that Add resistance
number closer to 750. That’s an impressive
QUADS number of calories in a relatively short ■ 1min at 90RPM (RPE 2-3)
Sir Chris Hoy’s thighs are 27 inches in amount of time. Reduce resistance
circumference – which is about the same ■ 1.5mins at 90RPM (RPE 8-9)
size as Mo Farah’s waist. While you may not LOW IMPACT Increase resistance
be looking to develop thighs of quite that Unlike running, cycling is a low-impact
magnitude, cycling can undoubtedly help sport. This means you can push yourself ■ 1min at 90RPM (RPE 2-3)
Photography Cyclebeat
you to build powerful quads. to the limit without having to worry too Reduce resistance
much about your poor knees/dodgy hip, ■ 1.5mins at 90RPM (RPE 8-9)
HAMSTRINGS etc. That’s because around 70% of your Increase resistance
Cycling creates strong hamstrings, which bodyweight goes through the saddle and
are crucial for explosive movements handlebars instead of through your ■ 5mins at 90RPM (RPE 2-3)
such as sprinting as well as keeping an ankles. Reduce resistance

TRAINING SPECIAL / SPINNING
WORKS FOR ME
“THE GLUTES, QUADRICEPS, GARETH TURNER, CYCLEBEAT
OWNER AND ENDURANCE
HAMSTRINGS AND CALVES EXPERT
ARE ALL WORKING DURING Cycling is a non-
impact sport, so
EACH PEDAL STROKE” when a runner is
set-up correctly on
their bike, they can
train the
cardiovascular
system effectively
without the impact
that comes from running. It is especially
effective when doing high-intensity
interval work that would otherwise be
very hard on the body if done when
running. These intervals can increase
strength and power in the legs, which in
turn will improve running speed.
The glutes, quadriceps, hamstrings and

calves are all working during each pedal
stroke. The core muscles are working
to stabilise the body in the saddle and
more prominently when standing out of
the saddle. So it’s much more than just a
workout for the legs.
I’d recommend that runners consider

doing between one to three spinning
classes a week, depending on their
schedules.
THE VERDICT
AEROBIC BENEFITS: ■ ■ ■ ■ ■ ■ ■ ■ ■ ■
MUSCLE BUILDING: ■ ■ ■ ■ ■ ■ ■ ■ ■ ■
SAFETY: ■ ■ ■ ■ ■ ■ ■ ■ ■ ■
VALUE FOR MONEY: ■ ■ ■ ■ ■ ■ ■ ■ ■ ■
FUN FACTOR: ■ ■ ■ ■ ■ ■ ■ ■ ■ ■
cyclebeat.co.uk

TRAINING SPECIAL / BMF
CROSS-TRAINING
BMF
NO GYMS, NO FUSS – BRITISH MILITARY FITNESS PROMISES A FUN, FRIENDLY,
EFFECTIVE WAY TO GET FIT, FAST. ISAAC WILLIAMS STANDS TO ATTENTION
ounded in 1999, British change in body composition, with body fat classes are very interactive,” says Kevin,
Military Fitness (BMF) is the dropping and muscle increasing,” says Kevin “meaning that you learn to work with other
F all-natural alternative to group Stokes, BMF park manager at Tooting Bec people in the group
gym classes. From humble and Old Deer Park. and therefore develop a good sense
beginnings – just three people of camaraderie with your classmates.
attended the first ever session in Hyde Park FITNESS We carry this ethos with us from our time
– BMF has become a fitness phenomenon, “Regular members will see both their aerobic in the military and it carries over really well
with over 400 classes held in 145 parks across and anaerobic fitness levels increase, as well into the classes."
the UK. Led by military-trained instructors, as their muscular strength and endurance,”
the all-inclusive 60-minute classes combine says Kevin. And I can’t argue with that. INJURY PREVENTION
a variety of high-intensity exercises for a The class I attend includes squats, jumping "One of the other main and often
complete full-body workout that, despite its squats, burpees, sprints, sit-ups, press-ups, overlooked benefits for runners doing
location, is no walk in the park… inverted rows and mountain climbers classes like this is that they ensure that all
– performed in a lung-busting Tabata format of the muscles of the body get worked to
MENTALITY (8 x 20secs work, 10secs rest). create a strong, well-balanced body," adds
Just as you learn a lot about your own Kevin.
resolve when you hit ‘the wall’, there’s CORE
nothing quite like burpees till exhaustion to A focus on full-body moves, like mountain
forge an iron will. BMF’s emphasis on high- climbers and burpees, ensures your TRY THE WORKOUT Photography British Military Fitness
intensity repetitions, with short periods of stabilising core muscles are engaged at all After ive minutes of dynamic stretching,
rest, tests your mental and physical stamina. times. Core strength comes into its own in perform each exercise as Tabata (8 x
the latter stages of a race, when your form 20secs on/ 10secs of):
BODY SHAPE begins to fade.
If you want to become a leaner runner, ■ Burpees
there’s no better cross-training activity; you CAMARADERIE ■ Jump squats
can expect to burn up to 800 calories in a Perhaps BMF’s biggest draw is the fact that
■ Press-ups
typical BMF class. “Those who regularly it’s a chance to embrace the great outdoors
attend BMF classes can expect to see a good with a group of like-minded people. “Our ■ Sprints

TRAINING SPECIAL / BMF
WORKS FOR ME
ROB SMYTH - BMF COMMERCIAL
DIRECTOR AND FORMER GB
RUNNER
I have traditionally
been a runner from
the old-school
mode of thinking:
the more running
miles you do,
the better you’ll
be. However,
since joining
BMF my injury prevention has been
unbelievable, allowing me to do more
miles and, ultimately, run better. My
improved core stability has allowed
me to develop a more efficient running
action, which has also allowed me to
run faster. My leg strength has also had
considerable improvements, making
cross-country running
a breeze. However, more than anything
else, it’s the motivation and social
element that BMF provides that has
allowed me to continue training even in
the darkest days of winter – something
an athletics club alone would struggle
to provide.
THE VERDICT
MUSCLE BUILDING: ■ ■ ■ ■ ■ ■ ■ ■ ■ ■
SAFETY: ■ ■ ■ ■ ■ ■ ■ ■ ■ ■
VALUE FOR MONEY: ■ ■ ■ ■ ■ ■ ■ ■ ■ ■
FUN FACTOR: ■ ■ ■ ■ ■ ■ ■ ■ ■ ■
britmilfit.com

TRAINING SPECIAL / ROWING
CROSS-TRAINING
ROWING
OUR MONTHLY ARTICLE ON CROSS-TRAINING TURNS ITS ATTENTION TO ROWING.
RICK PEARSON FIND OUT WHY ADDING THIS LUNG-BUSTING ACTIVITY TO YOUR WEEKLY
SCHEDULE COULD BE A STROKE OF GENIUS
tanding 5ft 9ins and weighing powerful heart and lungs. While us mere create hamstrings and glutes of steel. “You
67kg, it’s probably fair to say mortals may have to settle for something have to start the stroke with your legs,”
S I was never cut out to be the slightly more achievable, there’s no doubting advises Alex. “You see so many people
next Sir Steve Redgrave. that a weekly rowing workout will help to over-compensating with their arms: it’s
However, as a growing enhance your cardiovascular fitness. For a inefficient, less powerful and more likely to
number of runners are finding out, you don’t good endurance workout, end in injury.”
have to be a veritable Goliath to reap the try to row 10,000m in 40 minutes or, if
cross-training benefits of dipping your oar in. you’re short on time, test your mettle with STRENGTH
In fact, you don’t even need an oar. It’s 6-8 x 500m sprints with two minutes rest. “Rowing is a power endurance activity,”
much easier to just jump on a Concept2 says Alex. “So it requires both explosive
rowing machine, which is what I’m doing HEAD strength and stamina.” As a result, it’s a big
today at the company’s Nottingham Look at rowers at the end of a race. They calorie-burner – similar to an elliptical or
headquarters. are exhausted. “I’ve never had to dig as stair-climber machine. Even better, though,
Putting me through my paces is deep in any other activity than I have when it builds muscle while also working the
Concept2’s Alex Dunne, an experienced rowing,” says Alex, who’s also run a heart and lungs.
lightweight rower. Before we get going, 1:20 half-marathon. “When you’re racing,
he runs me through a few of the basics: you’re always right on the edge.” No doubt BACK
set the resistance nice and low (three to five about it, rowing requires serious mental A strong back helps to keep you running in
is absolutely fine), go for a relaxed stroke resilience. The good thing about an efficient and upright manner. There are
rate (20-25 stokes per minute) a rowing machine is that the stats are all few activities better for creating a powerful
and generate the majority of the power from right in front of you: your power output, back than rowing. Your upper trapezius
your legs not your arms. metres travelled and stroke rate are all on and rhomboids – located between the
Sounds simple enough, in principle, the display. All you need to do is keep hitting shoulder blades – pull your shoulders
so let’s get to it… your target. back, while your latissimus dorsi – located
beneath your armpits and shaped a little
HEART LEGS like wings – pull your upper arms back into
In his prime, Sir Steve Redgrave’s resting While rowing requires a strong upper body, extension.
heart rate was just 30 beats per minute, the majority of the power comes from the
similar to that of Mo Farah’s. Years of legs. Rowing 2,000m is like doing 200 squats Concept2 is available for £860 (inc. VAT)
rowing had given him an exceptionally without stopping. It’s not easy, but it will concept2.co.uk

TRAINING SPECIAL / ROWING
WORKS FOR ME
BEN BARWICK, “ROWING
FULL POTENTIAL RUNNING COACH
REQUIRES BOTH
The goal of
cross-training
EXPLOSIVE
is to improve STRENGTH
your overall
performance.
AND SERIOUS
Fortunately, when STAMINA”
you train, you
heart doesn’t
know what you’re
doing. Whether you’re cycling, lifting
weights, swimming or skipping, the
heart muscle reacts the same way. In
that respect, cross-training is great and
it will keep you it. Rowing is a fantastic
cross-training tool for runners because
it is a whole-body exercise – similar to
running – with a real focus on the legs.
However, it is vital that you use good
technique, otherwise it is a complete
waste of time. Drive with the legs
irst, and use the arms to inish off the
stroke. Perhaps check out a YouTube
video before getting to the gym, or get
someone who knows what they are
doing to show you. There is also no
need to set the resistance too high;
instead focus on quality of movement.
THE VERDICT
MUSCLE BUILDING: ■ ■ ■ ■ ■ ■ ■ ■ ■ ■
SAFETY: ■ ■ ■ ■ ■ ■ ■ ■ ■ ■
VALUE FOR MONEY: ■ ■ ■ ■ ■ ■ ■ ■ ■ ■
FUN FACTOR: ■ ■ ■ ■ ■ ■ ■ ■ ■ ■
concept2.co.uk

TRAINING SPECIAL / PLYOMETRICS
CROSS-TRAINING
PLYOMETRICS
IF YOU WANT AN END-OF-RACE KICK LIKE MO, OR THE RELENTLESS PACE OF PAULA,
EXPLOSIVE JUMPING EXERCISES SHOULD FORM A CENTRAL PART OF YOUR TRAINING, AS
ISAAC WILLIAMS FINDS OUT
lyometrics is a training says Joe. For exercises like depth jumps you to be explosive off the floor, leading to
method used by coaches to where movements are high intensity and an increase in speed.”
P develop explosive power,” ground contact time is minimal, the runners
says Joe Peat, my personal need to produce a reactive response in under INJURY-PROOF
trainer for the evening 0.2 seconds.” Paula Radcliffe’s physical Running first stretches and then shortens
(joepeat.com). I’m at Fitness First in Aldgate, therapist, Gerard Hartmann, used a simple the muscles and tendons in our legs as we
Central London, and I’m about to learn test to determine strength and power: he had make contact with the ground. Plyometrics
that, as well as being a training method for her do 20 hops, as fast as possible, onto a replicates that process – strengthening the
explosive power, plyometrics is about far 16-inch box. The benefits were there for all muscles and tendons, while providing a
more than a few half-hearted box jumps. to see: when other runners fatigued, she had respite from the repetitive strain of running.
After a quad-numbing ‘warm-up’ of the power in her legs to push on. Equally, Joe “Programming plyometrics has been shown
various exercises with the deceptively cites Mo Farah’s 2012 Olympic 5K and 10K to enhance strength, speed and avoid injury:
painful resistance band, Joe has me double as an example of how runners can ACL tears and lower extremity injuries in
hotfooting around the gym like, well, like apply power training to increase speed when particular,” says Joe.
I’ve got hot feet – “I coach my clients to needed: “He runs at maintenance pace for "As intensity is high during plyometrics,
think the ground is boiling hot and they most of the race and during the last 200m volume generally should be kept low
need to react by jumping as quickly as you see how he produces more power to to enforce good technique at all times.
possible,” he says. Vertical jumps and accelerate and win the races.” Generally, I would plan reps from eight to 12
shallow box jumps are followed by single- with sets of three to six. For more intense
leg bounds and an exercise that involves SPEED jumping, three sets of three to five reps
stepping off a platform and jumping Throughout my session, Joe stresses the would be sufficient.
forwards as quickly as possible importance of reacting quickly and being
– minimising ground contact time. explosive with my movements. “No fast TRY THIS
Channelling my inner Tigger is all well runners spend much time on the floor,” he
and good, you might ask, but just how can says. “Think about the difference between a ■ Pogo 3 SETS x 10 reps
jumping improve your running? bouncy ball or a sponge; I want my runners
■ Bounding 3 sets x 12 reps
to be like the bouncy ball off the floor. If
POWER you train slow, you become slow. Plyometric ■ Squat jump 3 sets x 5 reps
“Plyometrics is all about producing the exercises – particularly shock method
greatest force in the least amount of time,” movements such as depth jumps – teach ■ Box jump 3 sets x 5 reps

TRAINING SPECIAL / PLYOMETRICS
THE VERDICT
MUSCLE BUILDING: ■ ■ ■ ■ ■ ■ ■ ■ ■ ■
SAFETY: ■ ■ ■ ■ ■ ■ ■ ■ ■ ■
VALUE FOR MONEY: ■ ■ ■ ■ ■ ■ ■ ■ ■ ■
FUN FACTOR: ■ ■ ■ ■ ■ ■ ■ ■ ■ ■
Find out more at: joepeat.com

TRAINING SPECIAL / STAND-UP PADDLEBOARD
CROSS-TRAINING
SUP
RICK PEARSON TAKES TO THE WATER IN AN ATTEMPT TO FIND OUT WHY, WHEN
IT COMES TO FULL-BODY FITNESS, THE ONLY WAY IS SUP
’m floating gently down the LOW-IMPACT be a bit straining at first if you don’t
Thames. In my hands is a Like swimming and cycling – two other remember to wiggle your toes and lift your
I paddle and under my feet is a great cross-training activities for runners heels. If your feet start to go numb
10-foot plastic board. Welcome – SUP is low-impact. “SUP works the or cramp, all you need to do is take a rest
to the wonderful world of SUP larger muscle groups of your core, back, on your knees and shortly they get back
(Stand-Up Paddleboarding). The lovechild of and shoulders,” says Roorda. “Because to feeling normal. After regular paddling
surfing and canoeing, SUP involves standing balancing on a board requires a lot more sessions, the muscles develop and tend
on an oversized surfboard while using a paddle balance and effort than simply walking to only bother you on longer paddles
to propel yourself forwards. Unlike surfing, down the street, it's possible to get a full- of 10K and over.”
though, SUP isn’t restricted to the ocean. It can body workout, whatever your skill level."
be practised on lakes and rivers. “If there’s a RELAXATION
body of water, you can probably SUP on it,” BEGINNER-FRIENDLY The best cross-training activities are low-
says James Roorda, a Canadian now living in You don’t have to be a sculpted surfer dude stress – and there are few things
London and the club captain at Eel Pie Island to enjoy SUP. All that’s required is decent as relaxing as SUP. Our route, a return
Club SUP. “There’s now even SUP fishing.” But balance and a sense of adventure. “The journey from Eel Pie Island to Teddington
I’m not interested in the meditative qualities of sport really is for anyone,” says Roorda. docks, is hardly the Spanish Riviera.
hooks, lines and sinkers; I want to know how “As long as you are comfortable on the And yet it leaves me feeling relaxed and
SUP can benefit runners. It’s time to grab a water – and potentially in it – you can learn restored (as well as slightly sweaty and
paddle, don a lifejacket and get out on the water. at your own pace. The water and weather out of breath). “There is a zen-like feeling
conditions will dictate how quickly you will you get, being out on the water by yourself
HEART AND LUNGS get up and go, but given ideal conditions – or with a few friends, when it is calm and
While SUP can be as relaxing as a herbal bath, flat water and low wind – anyone can get on quiet,” says Roorda. “That is the great
it can also provide a great cardiovascular the water and almost anyone can stand up appeal of the sport to me.”
workout. Roorda has recently completed and have a go.”
a SUP half marathon, and there are many
other endurance challenges available for FEET WHAT’S SUP?
the budding SUP enthusiast. “You can make Foot strength is a much-neglected area,
SUP as aerobically challenging as you want although it’s absolutely vital for remaining Stand-up paddleboarding (SUP) is the
to make it. If you want to get in a good injury-free. SUP is a great workout for your fastest-growing watersport on the planet. It
aerobic workout, you can really push it and ‘plates of meat’, as Roorda explains. “It is originated in Hawaii as an ofshoot of suring,
get a lung-busting sessions that I would say is great for developing the muscles and is now a popular activity on rivers, lakes
comparable to running.” in your feet that keep you stable. It can and oceans all around the world.

TRAINING SPECIAL / STAND-UP PADDLEBOARD
THE VERDICT
MUSCLE BUILDING: ■ ■ ■ ■ ■ ■ ■ ■ ■ ■
SAFETY: ■ ■ ■ ■ ■ ■ ■ ■ ■ ■
VALUE FOR MONEY: ■ ■ ■ ■ ■ ■ ■ ■ ■ ■
FUN FACTOR: ■ ■ ■ ■ ■ ■ ■ ■ ■ ■
facebook.com/Epicsuporg
Taking a stand: Rick paddles down the Thames

TRAINING SPECIAL / TRAMPOLINING
CROSS-TRAINING
TRAMPOLINING
ISAAC WILLIAMS SPRINGS INTO ACTION TO ANSWER THE QUESTION YOU’VE ALL BEEN
ASKING: HOW CAN TRAMPOLINING IMPROVE YOUR RUNNING?
peaking as a man whose without jeopardising your running or BALANCE

parents, in a moment of leaving you injured. Trampolining is one As a runner, the better your balance the more
S uncharacteristically carefree such sport. “It’s a great workout for the relaxed you will be, because less energy
expenditure, bought me a whole body, but is particularly effective for is expelled simply trying to stay upright.
trampoline for a childhood the legs, glutes and core,” says Andrew. All “Trampolining develops your balance and
birthday – and safe in the knowledge that that, with none of the knee-jarring risks coordination as you make small adjustments to
my belly flop was once as good as any kid's that can come with pounding pavement. stay upright,” says Andrew. And I can certainly
in the postcode – I made my way to the (Other risks associated with jumping 20 attest to the balance-boosting powers of
Kingston Trampoline Academy (KTA) full of feet in the air may still apply.) bouncing; simply staying in the centre of the
confidence for the trial class ahead. trampoline is hard enough, and by the end of the
On arrival, however, it became clear that CORE STRENGTH session I felt mentally, as well as physically, tired
my slightly nostalgic idea of trampolining was After working my way through the first – such is the level of concentration required.
a little off. Packed into ‘The Hall’ were several few exercises in the coaching manual
shoulder-height trampolines being pushed – which starts with the beginner-friendly FUN
to their limits by death-defying 12-year-olds; (seat drops) and progresses to the Olympic Most people love the feeling after a long run or
twists, flips and jumps were being performed (triple somersault with one and a half a tough workout. Other than running, though,
with consummate ease. Impressive stuff, but twists) – I find myself lying on my back, keeping fit and having fun, in the moment, can
not one attempt at the ‘flop’. Time to show feet in the air, flapping about like a fish be a rare thing. Trampolining is that rare thing,
these kids how it’s done… out of water in an attempt to bounce my and I defy anyone to bounce around for a few
“Everyone can learn the basic jumps, back off the trampoline by kicking my minutes and not feel happier for it. Just don't
twists and body landings in the first few legs. When I eventually find something expect your belly flop to impress anyone.
sessions,” assures Andrew Freeman, like a rhythm, I look ridiculous, sure, but
managing director of KTA, as I attempt after just a minute or so my abs (or where
to get to grips with the trampoline's they ought to be) are screaming out in GOT TO BOUNCE
springiness (and my baby-giraffe-like pain. Core strength fosters an upright
coordination). But how can runners benefit posture and, ultimately, efficient running. The trampoline was created by George Nissen,
from bouncing? And trampolining is great for your core, an American gymnast who, in the 1930s,
because the unpredictability of each marveled at the way trapeze artists would
LOW IMPACT bounce means it's constantly engaged in perform tricks when bouncing of the safety
It’s an obvious point, but the best an effort to maintain balance. Speaking of net. The sport of trampolining soon caught on
which... and, in 2000, it became an Olympic sport.
cross-training activities boost your fitness

TRAINING SPECIAL / TRAMPOLINING
THE VERDICT
MUSCLE BUILDING: ■ ■ ■ ■ ■ ■ ■ ■ ■ ■
SAFETY: ■ ■ ■ ■ ■ ■ ■ ■ ■ ■
VALUE FOR MONEY: ■ ■ ■ ■ ■ ■ ■ ■ ■ ■
FUN FACTOR: ■ ■ ■ ■ ■ ■ ■ ■ ■ ■
Find out more at: joepeat.com

TRAINING SPECIAL / YOGA
CROSS-TRAINING
YOGA
EVERYONE FROM OLD-SCHOOL RUNNERS TO NEW-AGE TRAVELLERS SWEARS BY YOGA.
RICK PEARSON FINDS OUT WHY IT’S SUCH A GOOD CROSS-TRAINING ACTIVITY
mong the many cross-training HIPS

activities recommended to It’s important to keep the hips happy.
A runners, one word reappears Running can create tight hip flexors,
more frequently than any and yoga can help to loosen them again.
other: yoga. But what is it “Although pounding the pavements
about this ancient practice of stretching, after a stressful day chained to the
strengthening and breathing that can help desk feels like a good tension release,
the modern pavement-pounder? I’ve come remember to spend some time opening
to Claire Horton’s Breathe London Yoga at the hips. To do this, you can use postures
the Sunshine International Arts hoping to that open the front of the hips and
find the answer. muscles surrounding the pelvis, such
as backbends. However, it’s best to first
CORE seek advice from a yoga practitioner so
The core is often confused with the superficial they can create a sequence appropriate
abdominal muscles, or ‘six-pack’ muscles. to you.”
“There is actually a whole world of muscles,
actions and energy contained within the CALVES
core,” says Claire. “Through regular practice, Yoga postures help to loosen tight areas
yoga creates a strong core, but it also helps such as calves, which become overused
you to find an inner stillness that will allow when running, but they can also be used
your strength to develop further.” FOCUS to build strength through the lower leg
Hone your mental focus with yoga. and stability through the ankles. “Keeping
POSTURE “A couple of years ago, I used myself as a these areas balanced, lengthening tight
Photography thinkstockphotos.co.uk
Slumped behind desks all day, it’s easy to case study,” says Claire. “I stopped running muscles and strengthening supporting
let your posture suffer. Yoga is the perfect around Christmas time and took myself off muscles can help to prevent injury. I
antidote. “By opening a tight chest, and to India for yoga training. When I returned do this by ending each run with a short
strengthening the lower back and abdominals, in March, I wasn’t super fit, but I could run routine focusing on hips, hamstrings and
yoga can improve seated posture,” says faster for longer. My posture and breathing calves. I also incorporate a foam roller
Claire. “On a more subtle level, it can help had improved, but the main difference was for the calves and IT band.”
to develop an awareness of your holding an unwavering focus. This is where I think
patterns, which may stem from physical and the greatest benefit to the long-distance For more information on Breathe London
emotional imbalances, so that you notice runner lies: in an ability to remain in the Yoga or to book a lesson, please visit
when, and why, your posture begins to suffer.” present and experience the now.” breathelondonyoga.co.uk

TRAINING SPECIAL / YOGA
Find your balance: take up yoga
for a healthy mind and body
WORKS FOR ME
DEAN KARNAZES,
ULTRAMARATHON MAN
“I’ve been doing

yoga for the past
10 years. The type
© The North Face

I do is Bikram, or
‘hot yoga’, during
which the room
temperature
is typically set
between 102 to
110 degrees. It’s greatly improved
my overall flexibility, strength, heat
acclimatisation and mental toughness,
and I would definitely recommend it as
an activity that all runners can benefit
from.”
Dean Karnazes is an athlete and

NY Times best-selling author
ultramarathonman.com
THE VERDICT
MUSCLE BUILDING: ■ ■ ■ ■ ■ ■ ■ ■ ■ ■
SAFETY: ■ ■ ■ ■ ■ ■ ■ ■ ■ ■
VALUE FOR MONEY: ■ ■ ■ ■ ■ ■ ■ ■ ■ ■
FUN FACTOR: ■ ■ ■ ■ ■ ■ ■ ■ ■ ■
breathelondonyoga.co.uk

TRAINING SPECIAL / FREELETICS
CROSS-TRAINING
FREELETICS
SHORT ON SPACE, TIME AND MONEY? MAYBE IT’S TIME TO TRY FREELETICS, THE CROSS-
TRAINING APP THAT’S SPREADING LIKE WILDFIRE. RICK PEARSON JUMPS TO IT
hat if there was a way to There’s also a major focus on core strength, CALVES
get strong and toned that honed by exercises such as sit-ups, press-ups Freeletics’ focus on explosive movements
W required limited equipment, and the dreaded burpees. A strong core, as will see you bouncing around like Tigger on
minimal money and less than we all know, is key to efficient running. speed. The result of this will be strong calf
20 minutes of your time. Well, muscles, a must for all runners.
there is. Freeletics – a new coaching app – is GLUTES
providing people with a series of intensive If there’s one thing Freeletics loves more
workouts and individual training plans that than anything, it’s squatting. The exercise
they can do anytime, anywhere. All the plays a central role in many of the workouts,
exercises are given the names of Greek gods and your glutes will be the chief beneficiary.
(Zeus, Aphodite, etc) and are bodyweight- Strong glute muscles are a runner’s best
TRY THIS
based, meaning the only equipment required friend, so it’s time to embrace the squat. SET 1
is a chin-up bar and exercise mat. To find out
■ 10 burpees
more, MR went to one of Freeletics’ early- CARDIO
morning group training classes in Central Freeletics routines don’t take long but there’s ■ 10 mountain climbers
London. a trade off: you have to work really hard.
■ 10 tuck jumps
Performing each exercise
ARMS at high-intensity and keeping rests between SET 2
Many of the Freeletics workouts test sets to a complete minimum makes them a
■ 25 burpees
your upper-body strength. Exercises such as fantastic aerobic workout.
press-ups and chin-ups are commonplace. ■ 25 mountain climbers
And, as they are all bodyweight-based, you’ll MENTAL STRENGTH
■ 25 tuck jumps
develop lean muscle rather than speed- It takes considerable mental strength to
sapping bulk. knock out 50 burpees, particularly when SET 3
you know they'll be followed by 100 squats. ■ 10 burpees
STOMACH You will feel like quitting but, just like when
Working at high-intensity is a real calorie- racing, somehow you’ll carry on. Building ■ 10 mountain climbers
burner, with many people signing up to your mental resolve while building muscle
■ 10 tuck jumps
Freeletics for its weight-loss qualities alone. has to be a good thing.

TRAINING SPECIAL / FREELETICS
WORKS FOR ME
MARCO SOMMER,
TRIATHLETE
I came across
Freeletics Running in
the early stages of its
development, as I was
lucky enough to be a
tester for the app. I’m
a former triathlete but
fell out of shape over
the last few years –
going from an Ironman to a couch potato. I
feel very lucky that
I got the chance to get back into physical
shape with the help of Freeletics.
The first running sessions were tough. I

felt like an 80-year-old grandpa in a body
half that age, but I kept at it and kept on
running. After two weeks, I noticed the
improvements:
I had lost some weight and body fat, which
gave me the motivation to continue. I
also started to think about my nutrition,
conscious of the saying that “you are what
you eat”.
By changing my eating habits and taking up

Freeletics, I lost approximately 6kg and 4%
fat within the first six weeks.
I then added Freeletics bodyweight training
to my running routine. The first bodyweight
sessions were very tough, and I hated
every single burpee and push-up. After a
while, however, the combination made my
body stronger, fitter, and faster. As a result,
I lost almost 10kg and 6% body fat over 12
weeks.
THE VERDICT
“I LOST AEROBIC BENEFITS: ■ ■ ■ ■ ■ ■ ■ ■ ■ ■
APPROXIMATELY MUSCLE BUILDING: ■ ■ ■ ■ ■ ■ ■ ■ ■ ■
6KG AND 4% FAT SAFETY: ■ ■ ■ ■ ■ ■ ■ ■ ■ ■
WITHIN THE FIRST VALUE FOR MONEY: ■ ■ ■ ■ ■ ■ ■ ■ ■ ■
SIX WEEKS” FUN FACTOR: ■ ■ ■ ■ ■ ■ ■ ■ ■ ■
freeletics.com

TRAINING SPECIAL / HEADING

Men's Running UK - Special Issue - January 2019

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Men's Running UK - Special Issue - January 2019

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special issue / JANUARY 2019

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short, high-intensity workouts where

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RATE MONITOR) MEAN wisdom as; “Almost every competitive

RUNNING AT THE RIGHT best way to get your mojo back is to

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hat’s the best time

I ind it harder to motivate myself in the winter,

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“I prefer the cold, the wet and

I do most of my running either before work, or long runs

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“I love crisp days that encourage

I love the fact that I can really work hard without

conditioned these thoughts so need – it makes absolutely no difference

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“YOU NEED more readily available carbohydrates

STRONG TO your maximum heart rate and your

PUSH TO YOUR start burning with lactic acid. Train at

BODY BEATS HEADPHONES CHEST STRAP

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IF YOU WANT TO BURN FAT, survival. As a result it doesn’t make

CORE EXERCISES IMPROVE YOU CAN BE THE WRONG BUILD

LACTIC ACID IS MY FRIEND...

HITTING ‘THE WALL’ IS stretches briefly if you wish as you

hy should I practise almost limitless, whereas glycogen

“With a HRM, you can clearly

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2. LEVEL 1 LONG RUN

3. LEVEL 1/LEVEL 2 MIX

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he fantasy of lacing high tech in fact that the brand claim

distance. Somewhat less romantic joint. In conventional footwear, little

“STICK KIPCHOGE IN SOME FAST-TRACK TO

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fuel muscles effectively. As counterintuitive

FOLLOWING YOUR NOSE

TIME TO TAKE A BREATH

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contact McKeown in the first place. “Re-train

seems to be working for McKeown. is effortless,

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be wrong for you. training regularly. If you have a large calorie

finds it easiest to gain muscle and tends to

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HEAD COACH TO PICTURE professor of sports scientist at St

instance – and progression.” an intensity you can tolerate. It’s

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